Lower Body Domination

Equipment Needed: None (optional weighted objects)
Format: Perform each movement for the prescribed repetitions and repeat for 3 rounds 

Circuit 1 

Move 1: Sumo Deadlift (12-15)

• Begin standing with your feet wider than shoulder width distance apart holding a weight in each hand with shoulder blades pulled 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 (slight bend in knees).
• 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.
• MOD: Perform this move with no weights and/or holding onto an object for support. 

Move 2: Lunge Sit Backs (12-15 each side)

• Begin in a floor lunge position with your knees bent at 90 degrees, back knee and front foot on the floor.
• Keeping your hips square to the wall in front of you, shoot your hips back to sit on your back foot.
• Using your back leg to drive you forward, come back to your starting position and squeeze your glute at the top (try not to use the front leg much).
• MOD: Perform reverse lunges by stepping backwards ad lowering yourself down to the ground or perform single leg squats to a chair.

Move 3: Skinny Sumos (12-15)

• Stand with your feet wider than hip distance, toes turned out slightly (sumo stance) and core engaged.
• Shoot your hips back behind you for a squat, keeping your chest up tall weight back in your heels, and knees tracking your toes.
• Powerfully drive through your heels and posterior chain to explosively jump, landing softly on the balls of your feet in a shoulder width stance. 
• Squat down again and as you jump, land softly in a sumo squat stance.
• Repeat back and forth for the prescribed repetitions.
• MOD: Make this a low impact move by squatting down to a chair and stepping each foot in and out rather than jumping.

Circuit 2

Move 1: Glute Bridges (20)

• Lie on your back with your knees bent, feet on the ground, and core engaged.
• Pressing into the ground with your heels, drive your hips to the ceiling and squeeze your glutes at the top.
• Slowly lower your hips back down, lightly tapping your booty to the floor and repeat.

Move 2: Sumo Squat Pulse (5×5)

• Stand with your feet wider than hip distance, toes turned out slightly (sumo stance) and core engaged.
• Shoot your hips back behind you for a squat, keeping your chest up tall weight back in your heels, and knees tracking your toes.
• In the bottom of the squat, drive through your heels to lift your body up 2-3 inches for a pulse and back down. 
• Perform 5 pulses and stand by powerfully driving through your heels and squeeze your glutes at the top. 
• MOD: Hold on to an object beside you to help stabilize.

Move 3: Reverse Lunge Curtsy Pulse (15 each side)

• Begin in a standing position with your core engaged and chest upright.
• Step your right foot back behind you and begin bending your back knee until it nearly touches the ground in a 90 degree angle.
• Drive through your front heel so lift your back foot off the ground and shift it laterally into a curtsy lunge. 
• Shift back into a reverse lunge and repeat that lateral pulse for the prescribed repetitions. 
• MOD: Perform regular reverse lunges without the curtsy or hold on to a chair or wall beside you to help stabilize you.