legs and booty piece

Equipment: weighted objects, elevated surface
Format: Ladder – Do the prescribed reps/time for move 1, then move on to move 2. Complete.

Ladder Circuit:

Box Jumps (0:30)

• Start by standing facing the box (or any sturdy elevated surface) you’re jumping onto.
• With a braced core, lightly bend your knees and power through your heels to explode onto the balls of your feet on the box (use your arms to propel you forward and gently land on the balls of your feet. Descend), driving through your glutes as you stand straight, keeping your heels and toes planted.
• Jump or step back and repeat for the allotted time.
• MOD: Remove jumps and step up with alternating feet, taking care to drive through the heels when stepping onto the box.

Reverse Courtesy Lunges (8-12)

• Begin standing with your feet hip-width apart, core strong, chest erect, and a weighted object in each hand resting on your shoulders.
• Step your right leg across and behind you so that your right knee comes behind your left heel in your reverse curtsy lunge. Keep your chest up, being careful not to bend your knees forward or let your back knee touch the mat.
• Drive power through your front heel to return to the starting position.
• Repeat the reverse courtesy lunge on the opposite side, completing one repetition of this exercise.
• Continue alternating sides to reach your maximum rep range.
• MOD: Remove weighted objects and complete this movement with only body weight or perform regular reverse lunges instead.

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Sumo Squats (8-12)

• Start standing in front of an elevated surface with your feet wider than hip-width apart, allowing your feet to naturally point out.
• Brace your core and lower your hips back to your raised surface, keeping your chest high (don’t lean forward), weight back on your heels and knees actively in line with your toes.
• As you gain the strength to stand back up, drive through your heels and squeeze your glutes.
• Repeat for your maximum reps.

SL Hip Thrusts (8-12)

• Sit on the mat in front of you on an elevated surface and place a weighted object on the folds of your hips.
• Push yourself up with your elbows and legs to keep your back on a higher surface; The edge of the surface should be at the base of your shoulder blades. Your knees should be aligned over your ankles and your feet should be resting on the mat.
• Engage your core and drive through your hips and your heels to lift the weighted object toward the ceiling, keeping knees in line with toes, squeezing your glutes and pausing at the top.
• In this position, transfer the weighted object to the crease of your right hip and extend your left leg out and off the mat.
• Lower your hips back toward the mat with control and repeat the sequence for your maximum reps while lifting your left leg up and keeping your hips level with each other.
• Switch sides and repeat the sequence for your maximum reps.
• MOD: Keep both legs stationary for the duration of this exercise and/or perform this sequence without any weighting object.

Lunge Squat Lunge (1:00)

• Start standing with feet hip-width apart, core strong, chest straight, and a weight in each hand.
• Step your right leg behind you, bend both knees into a reverse lunge, keeping your feet hip-distance apart and keeping your posture straight.
• Drive through your front foot to return to standing and step your right foot back to meet your left foot at hip distance.
• As you come into the squat, hinge your hips back, strengthen your core and keep your chest up, making sure your knees are in line with your toes.
• Use the strength of your glutes to drive back up and repeat the reverse lunge with your left leg.
• Repeat this sequence for your maximum reps.
• MOD: Remove weighted objects and complete this movement with only body weight.