Posted by BridgeAthletic on Dec 18, 2020 11:28:19 AM
Our 2020 holiday workout is a 10 min lower body circuit. Add this circuit to a workout or complete it on its own if you're short for time.
Complete all exercises below and then rest for 30 seconds. Repeat 4 times.
Exercise 1: "The Snow Trudge" - Split Squat Isometric
Cue 1:Stand. Feet at hip width. Chest up, back flat..
Cue 2:Step backward.
Cue 3: Plant back foot, front knee over ankle, back knee toward floor. Hold for prescribed time.
Cue 4: Drive off back foot to starting position.
Exercise 2: "Up the Chimney" - Squat Jump Continuous
Cue 1: Standing. Feet hip width. Chest up, back flat.
Cue 2: Quarter squat. Extend hips, swing arms, drive through heels to lift body.
Cue 3: Land softly with your hips back and down. Quickly repeat for prescribed reps.
Cue 4: Extend hips, knees, ankles. Elevate body from floor. Switch leg position while elevated.
Cue 5: Absorb weight in lunge position.
Exercise 3: "Evade Guard Dog" - Lateral Shuffle - Continuous
Cue 1: Start in a standing position with feet hip distance apart. Sink into a deep knee bend and bring both hands up to chest
Cue 2: Start with right foot moving right and left foot following. Shuffle right for four steps, then move left for four steps.
Cue 3: Continue shuffling right - left for the desired time.
To stay on top of the latest research and trends sign up for our monthly newsletter, the PowerUp, delivered directly to your inbox.