Legs and Booty Shred

Equipment: weighted objects, elevated surface
Format: Ladders – Do the prescribed reps/time for move 1, then move on to move 2. Repeat move 1. Go to move 3, and then repeat moves 2 and 1. Continue working your way through all the moves in this fashion until complete.

Ladder Circuit:

Box Jumps (0:30)

• Begin by standing facing the box (or any sturdy elevated surface) you are jumping onto.
• With a braced core, lightly bend your knees and power through your heels to explode off the balls of your feet onto the box (use your arms to propel you and land softly on the balls of your feet), with your heels and toes planted, drive through your glutes as you stand upright.
• Jump or step back down and repeat for allotted time.
• MOD: Remove the jump and perform step ups with alternating legs, being mindful to drive through the heel as you step onto the box.

Reverse Curtsy Lunges (8-12)

• Begin standing with your feet hip distance, core braced, chest upright, and a weighted object in each hand at your shoulders.
• Step your right foot across and behind you so that your right knee ends up behind your left heel into your reverse curtsy lunge. Keep your chest up, being mindful of not leaning forward over your knee or allowing your back knee to touch the mat.
• Power through your front heel to return to the starting position.
• Repeat reverse curtsy lunge on the opposite side, completing a single rep of this exercise.
• Continue alternating sides to reach your max rep range.
• MOD: Remove the weighted objects and complete this move with bodyweight only or perform regular reverse lunges instead.

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Sumo Squats (8-12)

• Begin standing with your feet wider than hip distance in front of an elevated surface, allowing your feet to turn out naturally.
• Brace your core and send your hips back to your elevated surface, keeping your chest up tall (don’t bend forward), weight back in your heels and knees actively tracking in line with your toes.
• Drive through your heels and squeeze your glutes as you power back to standing.
• Repeat for your max reps.

SL Hip Thrusts (8-12)

• Sit yourself on the mat in front of your elevated surface and place a weighted object on your hip creases.
• Press yourself up with your elbows and feet to position your back against the elevated surface; the edge of the surface should be at the base of your shoulder blades. Your knees should be aligned over your ankles, with your feet planted on the mat.
• Brace your core and drive through your heels to lift your hips and weighted objects towards the ceiling, knees tracking in line with the toes, squeezing your glutes and pausing at the top.
• In this position, transfer the weighted object over to your right hip crease and extend your left leg out and off of the mat.
• Drop your hips back down toward the mat with control and repeat the sequence for your max reps while keeping your left leg lifted and hips level with one another.
• Switch sides and repeat sequence for your max reps.
• MOD: Keep both feet planted for the duration of this exercise and/or perform this sequence without weighted objects.

Lunge Squat Lunge (1:00)

• Begin standing with feet hip distance apart, core braced, chest upright and with one weight in each hand.
• Step your right foot behind you, bending both knees into a reverse lunge, maintaining hip distance feet, and upright posture.
• Drive through your front foot to come back up to standing and step your right foot back to meet your left at hip distance.
• Send your hips back as you come into a squat, bracing your core and keeping your chest up, ensuring your knees are tracking in line with your toes.
• Drive back up using the strength of your glutes and repeat the reverse lunge with your left foot.
• Repeat this sequence for your max reps.
• MOD: Remove the weighted objects and complete this move with bodyweight only.