Equipment: weighted objects, elevated surface, hamstring curl options (ball, sliders – i.e. socks, washcloths, cardboard box tops,frisbees)
Format: follow the suggested reps or time for each move and repeat each circuit for 3 rounds. Options for rep ranges should you wish to build into heavier resistance.

Circuit 1

Sumo Squat to High Pull Row (10-15)

• With weighted objects in both hands, palms facing your body, begin by standing with feet wider than hip width apart, core braced, and shoulders back and down (as if they were against a wall).
• Push your hips back and down into a sumo squat, knees tracking in line with your toes, keeping your chest upright, the weighted objects hanging in-between your legs and close to your shins.
• As you drive through your feet and squeeze your glutes to come back to standing, draw your weighted objects up and back evenly for a high pull row, leading with your elbows. Notice the muscles working between your shoulder blades.
• Repeat sequence for your max reps.

Bulgarian Split Squats (8-12/6-10)

• Begin standing, a weighted object in each hand and with one foot on an elevated surface behind you, your feet hip width distance and spaced far apart enough for a good lunge position.
  • Find your optimal foot positioning by sitting on the edge of your elevated surface so that the edge is right where your butt meets your thigh. Extend the working leg out straight; wherever your foot lands is where you should place it during this split squat. Feel welcome to adjust as needed.
  • Ideally, your elevated surface will be no higher than your knee.
• Lower yourself down with control by bending your knees to the depth that is comfortable for you (ensure that your front knee isn’t buckling in or bowing out).
• As you stand up, drive through your front heel and come to standing.
• Repeat for your max reps and switch sides.
• MOD: Perform this exercise body weight only, placing your hand against a wall for balance, or performing regular forward lunges on your mat.
• MOD 2: Perform a static lunge, keeping your feet in a lunge position as you drive up and come back down for your max reps.

Calf Raises (8-12/6-10)

• Stand with your feet hip distance apart, core braced, chest up, shoulders back and down (as if they were against a wall), and a weighted object in each hand at your shoulders or by your sides.
• Lift your heels off of the mat as high as you can with control, then slowly lower them back down (be mindful that you’re not shifting your weight side to side or leaning forward).
• Repeat for your max reps.
• MOD: Remove the weighted objects and complete this move with bodyweight only.

Full Body Collagen is in my personal daily rotation because of its amazing protective benefits for our skin, joints and bones. It’s really versatile in that it is flavorless, can be mixed in anything and dissolves completely and instantly.

Circuit 2

Single Leg Hamstring Curls (AMRAP*)

• Lie on your back with your feet on a ball or in TRX straps
• Brace your core and raise your hips off the ground to form a straight line with your shoulders, back, glutes, knees, and ankles. Avoid straining your neck by using your arms on the mat to support you.
• Hold for a brief pause. Lift your left leg, bend your right knee and contract your hamstrings to pull the ball/straps as close to you as possible, while keeping shoulders, back, glutes, and knees in a straight line.
• With control, straighten your right leg to the starting raised hips position, keeping your left leg lifted..
• Repeat for your max reps then switch sides.

Deadlifts (8-12/6-10)

• Begin standing with your feet hip distance apart, core braced, shoulders back and down, and weighted objects in hand.
• Push your hips down and back, hinging forward and bending your knees. Keep the weights close to your shins (at mid-shin) and lift your chest, straightening your back and dropping your hips down.
• Drive through your entire foot as you straighten your legs (imagine you’re pushing the earth away from you), keeping your weighted objects moving in a straight line close to your body.
• Feel your glutes and hamstrings working through this lift, and do not lean back at the top.
• MOD: Remove the weighted objects and do this move with just your bodyweight.

BONUS: Elevated Bridge Lifts (1:00)

• Begin on your back with your knees bent and your heels on an exercise ball or elevated surface.
• Keeping your core braced, press through your heels to lift your hips up and squeeze your glutes.
• Lower your hips back down toward the floor with control and repeat for allotted time..
• MOD: Perform bridge lifts with your feet on the floor.

*AMRAP: As many reps as possible