Problem Day 1: Sculpted Legs and Booty

Tools: weighted objects, elevated floor
Format: carry out every transfer for urged reps/time, repeat circuits for 3 rounds

Bounce Squats (0:30)

• Start standing with ft hip distance aside, core braced, and chest upright.
• Ship your hips again as you come right into a squat, bracing your core and retaining your chest up, permitting your knees to trace in keeping with your toes.
• Powerfully drive by way of your heels to leap and land evenly with a braced core and evenly distribute your weight alongside every whole foot whereas permitting your hips and knees to bend to soak up pressure.
• Repeat for allotted time.
• MOD: Make this low affect by eradicating the leap and performing a physique squat, driving by way of the heels to face and squeezing your glutes on the prime.
• You can too use a chair/sofa to information your squat type.

Circuit 1:

Paused Squats (8-12)

• Start by standing along with your ft about hip distance, core braced and holding a weighted object in every hand.
• Brace your core and ship your hips again, retaining your chest up tall (don’t bend ahead), weight again in your heels and knees monitoring in keeping with your toes.
• Pause on the backside of the squat for 3 seconds.
• Drive by way of your heels, squeezing your glutes to energy again to standing.
• Repeat on your max reps.
• MOD: Full this train with body weight solely and/or use an elevated floor behind you as you squat to information your type.

Single Leg Deadlifts (8-12)

• Start by standing along with your ft staggered at hip-width distance, proper foot in entrance, left in again.
• Maintain a weighted object in every hand, your core braced and shoulders again and down (as in the event that they had been towards a wall), and preserve about 80% of your weight within the entrance foot.
• Sustaining sq. hips to the wall in entrance of you, push your hips again and hinge ahead so far as you possibly can whereas sustaining a flat again, barely bending your proper knee and retaining the weighted objects near your shins.
• Drive by way of your whole entrance foot to return again to standing, urgent your hips ahead, feeling your glutes working by way of this carry, and be aware of not leaning again on the prime.
• Repeat on your max reps and swap sides.
• MOD: Preserve each ft planted and carry out a Romanian Deadlift – hinging on the hips with a flat again, retaining the weights in near your shins, and driving by way of your ft to return again as much as standing.

Bounce Squats (0:30-0:45)

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Circuit 2:

Hip Thrust (pause) (8-12)

• Sit your self on the mat in entrance of your bench (or sofa/chair/ottoman) and place a weighted object in your hip creases.
• Press your self up along with your elbows and ft to place your again towards the elevated floor; the sting of the floor must be on the base of your shoulder blades. Your knees must be aligned over your ankles, along with your ft planted on the mat.
• Brace your core and drive by way of your heels to carry your hips and weighted objects in the direction of the ceiling, knees monitoring in keeping with the toes, squeezing your glutes and pausing for as much as 3 seconds on the prime.
• Drop your hips again down towards the mat with management and repeat on your max reps.
• MOD: Carry out this train with out weighted objects.

Single Leg Calf Raises (8-12)

• Stand along with your ft hip distance aside, core braced, chest up, shoulders again and down (as in the event that they had been towards a wall), and a weighted object in every hand at your shoulders or by your sides.
• Kickstand your proper foot barely in entrance of your left so that the majority of your weight is in your left foot.
• Elevate your left heel off of the mat as excessive as you possibly can with management, then slowly decrease it again down (be aware that you just’re not shifting your weight facet to facet or leaning ahead).
• Repeat on your max reps and swap sides.
• MOD: Take away the weighted objects and full this transfer with body weight solely.