Leg Press

Quadruped Hold With Alternating Leg Lift

Scissor Kicks

In & Out Crunches

Find a box or bench that is roughly knee height or a few inches lower. (The lower the box is the lower the mobility requirement). You can either place your toes or the top of your foot on the box. Point your front foot forward or slightly turned outwards and break at the knees and hips simultaneously. Aim to get your front leg to hit parallel depth (hamstring parallel with the ground) or lower. The further forward your front foot is, the longer the Range of Motion is at your hips. The further back your front foot is, the longer the ROM at your knees.

Dumbbell Bulgarian Split Squat

Lay flat on the ground with both feet planted. Make sure you keep your heels glued to the floor. Place the dumbbell on your hips. Push your hips toward the ceiling until you feel your glutes contract. Then return to the floor.

Dumbbell Glute Bridge

Fire Hydrant

Body Recomp Phase One: Push

Body recomp phase one: glute / hamstrings

Body recomp phase one: core

Body recomp phase one: pull

Body recomp phase one: full lower

Body Recomp Phase One: Core & Cardio

Body Recompostion Phase One

Circuit