Sculpted Back and Booty

Equipment: weighted objects, elevated surface
Format: Perform moves for suggested reps/time, and repeat each circuit 3 times.

Circuit 1:

Single Leg Hip Thrusts (8-12 each side)

• 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.
• Repeat for your max reps.
• Switch sides and repeat sequence, matching the reps of the first side.
• MOD: Keep both feet planted for the duration of this exercise and/or perform this sequence without weighted objects.

Box Jumps (0:30-0:45)

• Begin by standing facing the box (or any sturdy elevated surface) you are jumping onto.
• With a braced core, slightly 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), squeezing your glutes as you stand upright.
• Jump or step back down and repeat for allotted time.
• MOD 1: Make this low impact by removing the jump and perform step ups with alternating legs, being mindful to drive through the heel as you step onto the box.
• MOD 2: If you don’t have a box to jump onto, perform broad jumps:
• Begin standing at one end of the mat with feet hip distance apart, core braced, and chest upright.
• Drop down a little into a quarter squat, engaging through the glutes to explosively jump to the other side of the mat.
  Turn around and repeat for allotted time.

Circuit 2:

Bird Dog Row (8-12 each side)

• Begin in a tabletop position on the mat with your shoulders stacked over your hands, knees under your hips, and a flat back with your core braced.
• With a weighted object within reach of your right hand, extend your straight left leg off of the mat, squeezing the glute, keeping your core braced and hips level.
• Grab the weighted object with your right hand and, ​​keeping your hips square to the ground and core braced, perform a row with your right arm by pulling your elbow straight back along your body and squeezing the base of your shoulder blade.
• Slowly return your right arm back down and repeat for your max reps.
• Switch sides and repeat.
• MOD 1: Keep the toes of the extended leg on the mat.
• MOD 2: Perform this exercise with your hands on an elevated surface.

Lateral Barrier Jumps (0:30-0:45)

• Place a yoga block (or any other barrier-type object) in the middle of your mat and stand on the far left side of the mat with your knees bent.
• Power through your feet to explode over the barrier to the right (use your arms to propel you).
• Land lightly with a braced core and evenly distribute your weight along each entire foot while allowing your hips and knees to bend to absorb force. Your knees should be in line with your toes as you set up to jump back to the left.
• Repeat for allotted time.
• MOD: Make this low impact by taking out the jump and step one foot at a time over the barrier, coming into a squat on the other side. Keep your core braced and your chest elevated, and drive through the heels to stand. Repeat step over and squat for allotted time.

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Circuit 3:

Squats (8-12)

• Begin by standing with your feet about hip distance, core braced and holding a weighted object in each hand..
• Brace your core and send your hips back, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
• Drive through your heels, squeezing your glutes to power back to standing.
• Repeat for your max reps.
• MOD: Complete this exercise with bodyweight only and/or use an elevated surface behind you as you squat to guide your form.

Reverse Flyes (8-12)

• Stand with your core braced, chest up, shoulders back and down (as if they were against a wall), and weighted objects in both hands.
• Hinge forward at the hips at a 45 degree angle with your body, and engage between your shoulders, so they’re not rounding forward. Allow your dumbbells to hang beneath your chest and keep your head and neck in a neutral position.
• Using the muscles between your shoulder blades, lift both arms out to the side leading with your shoulders and elbows rather than your wrists. It’s natural to have a slight bend in the elbows.
• With control, return to the start position and repeat for your max reps.