Booty, Legs and Back Super Shred

Equipment: Weighted Objects (water bottles, dumbbells, household objects), Elevated Surface, Sliders

Format: Perform each move for the prescribed time and repetitions and repeat for 3 rounds

Superset 1

Move 1: Deadlifts (8-12)

• Begin standing and hold one dumbbell in each hand with shoulder blades back and down and core engaged.
• Slowly hinge forward at the waist while pushing your hips back and keeping the weights close to your body.
• Bend forward as far as you can while maintaining a flat back.
• Drive through your heels to come to standing and squeeze your glutes at the top.

Move 2: Elevated Split Squat Lunges (8-12)

• Begin standing with your chest up tall in a lunge position with your back foot on an elevated surface.
• Slowly lower yourself down by bending your knees to the depth that is comfortable for you (ensure that your front knee isn’t buckling in, bowing out, or shooting out over your toe).
  Drive through your front heel to come to standing.
• Repeat all repetitions on one leg and then repeat on the other.
• MOD: Hold on to an object in front of you or wall to help stabilize.

Move 3: Jump Switch Runner’s Lunge (0:45)

• Begin in a runner’s lunge position by coming into a tall plank and step one foot up to plant it next to your hand (ending with one leg straight out and the other bent with your foot next to your hand).
• With your weight in your front foot and your knees tracking your toes, lift your hips up and switch your front and back legs, landing lightly back in your lunge position and repeat.
• MOD: Perform this move from an elevated surface or step your feet in and out rather than jumping.

Superset 2

Move 1: Staggered Romanian Deadlift (8-12 each side)

• Begin standing with your left leg placed slightly behind you like a kickstand, holding one weight in each hand with shoulder blades back and down and core engaged.
• Slowly hinge forward at the waist while pressing through your front heel, pushing your hips back and keeping the weights close to your body. Hinge forward as far as you can while maintaining a flat back.
• Drive through your front heel to come to standing and squeeze your glute at the top. Repeat all reps on one side and then switch.

  

Move 2: Skater Sliders (0:45)

• Begin standing with each foot on a slider with your core engaged and chest upright.
• Slide your right foot out to the side, bending your left knee and keeping it in line with your toe.
• In your lunge position, ensure that your chest remains upright and your left knee does not rotate or press out over your left foot to maintain stability.
• Power off your left heel to slide back to start and then repeat on the other side.
• MOD: Take the jump out and perform alternating side steps to keep this low impact.