Power Up

Lower Body workouts

Module Structure

Power Up

71 Lessons

Lower Body workouts

August 2020

Power Up 08/26/20

08/26/2020Power UpWarm up:Ankle rotationsKnee rotationsHip rotationsOver underMonster walkSplit jacksWorkout:15 deadlifts (reg, nar, sumo)40 reverse scissors20 front squats12 curtsy jump overs12 single leg glute bridge (e.s.)10 triple pulse jump squat

Power Up 08/19/20

08/19/2020Power UpWarm up:Hams stretch, quad stretch, piriformis stretch, kazak stretch, split jacks, sumo squats, mountain climbers6 AMRAP:30 sumo squat pulses - mountain climbers - glute bridges 20 narrow good mornings - JB lunges - high knee jumps10 ninja squats - single leg glute abductions (e.s.) - plank leg rainbows (e.s.)

September 2020

Power Up 09/02/2020

09/02/2020Power Up Equipment: Mat, DBsWARM UP:20 leg swings20 leg raise front and side20 squats20 lungesWORKOUT:6 AMRAP:20 fire hydrants (e.s.)10 x 1.5 squats10 side lunge with OH press across (e.s.)6 AMRAP:30 seated scissors20 squat kickback10 front lunge (e.s.)6 AMRAP:50 squat hold punches20 glute bridge knee abduction10 side lunge side kick (e.s.)

Power up 09/09/2020

09/09/2020Power UpWarm upTabata 20-10Monster walkJump rope180-squatsJump lungeWorkout:30-30-30-30Front squat - fast air squat - jump squatWeighted calf raise - calf raise pulse - ankle jumpsL&R Split squat - split squat pulse - split squat butt kick

Power Up 9/23/20

09/23/2020Power UpEquipment: Mat, any weightWARM UP: 30 sec x 2High KneesAir SquatsJUMP ropeOH Squat front reachGate OpenersGood MorningsWORKOUT:30-30-30 x 3RSide Squat Jump - Quick FeetCurtsy Squats - ShuffleSL Deadlift - Squat HoldSquat Back Lunge - Power SkipsGlute Bridge - Seated Bicycles

Power up 9/30/20

Power up 9/30/20Equipment: mat, dumbbellsWarm upTabata 20/10 x 4Jump rope High knees Jumping jacksAir squatsWorkout40/20 x2 eachCalf raises normalCalf raises inCalf raises outSquats slowSquats fastSquat eccentricSumo pulsesSquat pulsesAlt lungesSL deadliftSuitcase squat SL DL to Squat

Power Up 09/16/20

09/16/2020Power UpWarm up:20 each:All four leg pulses, fire hydrants, deadlifts+squat2.5 MOMs:Quick feetBoot strappersWall sit10 SL deadlifts/side20 Leg rainbows8 SA OH alt. Lunges/side20 SL glute bridge raises/side20 in-out jump squats (or 10 sumo + 10 narrow squats)30 SL calf raises/side

October 2020

Power Up 10/21/20

10/21/2020Power UpEquipment: DBs or BarWarm Up: 5 mins cap7-5-3:SquatSide lungeFront lungeWorkout: 30-30-30 - 3 rounds:Thrusters - Squat hold step backSumo squat - Squat jacksL Split squat - Split jacksR Split squat - Split jacksHam Glute-Bridge L - Ham-Glute Bridge R

Power Up 10/28/20

10/28/2020Power UpEquipment: Band (optional)Warm Up: 1 min eachAnkle, knee, hip circlesSide LungesDeep squat holdBoot strappersJog-quickfeet-jogWorkout 40-20 x3R:Side lunge + Knee DriveCurtsy + Leg RaiseIn-out squat jumpWall sprintBand monster walk3-pulse jump lunge

Power Up 10/14/20

10/14/2020Power UpEquipment: Band, DBs, BarWarm Up: 3 x 30-30-30-30Side squatsFront, side, back leg liftQuick feetWorkout:6 Mins AMRAPS:12-15-18:SL deadliftsSide lunge high kneeSeated DB knee extensionsBack squatBootstrapper back lungeSide band leg rainbowFire hydrantsGlute bridge knee abductionSL calf raise toes out

Power Up 10/07/20

10/07/2020Power upWarm Up45 sec x 2:Good morningsKazak squats Squat-lunge rotationsQuick feetWorkout:1 min Max squats:4 EMOM: 60% number OH squatsRest of time: butt kicks1 min Max alt. lunges:4 EMOM: 60% number step lungesRest of time: split jacks1 min Max deadlifts:4 EMOM: 60% number single leg deadliftsRest of time: squat pulse1 min Max glute bridges:4 EMOM: 60% number single leg glute bridge Rest of time: glute bridge pulse on toes

November 2020

Power Up 11/04/2020

11/04/2020Lower Body Power UpEquipment: DBs, bar or KB, foam rollerWarm Up:Foam roller warm upWorkout:7 mins AMRAP 10 thrusters20 side lunge jump30 squat-lunge rotations7 mins AMRAP10 split squats (per side)10 front-back jump squats10 single leg deadlifts (per side)7 mins AMRAP30 narrow stance squat pulses (foam roller)20 sumo heel raises10 x 1.5 squats

Power Up 11/11/20

11/11/2020Power UpEquipment: slamball or other ball, some weights, band or bar (optional)Warm Up: 30 sec x 2 Band (optional) squat walkDeadlift to squatFront lungeFront kick circle backWorkout: 40-20 x 3Back lunge + side kickKTC w/DBWallball burpeesJump ropeStanding leg abduction w/bar or bandSquat jump swingsCurtsy lungesSquat jacks

Power Up 11/18/20

11/18/2020Power UpEquipment: heavy weights; yoga block, low chair or pillowWarm Up:10-8-6:SquatsGood morningsLungesWorkout:4 EMOM:10 slow sumo deadlifts - 5 fast deadlifts10 deep air squats - 5 get ups10 alt SL deadlifts - 10 squat kickbacks10 slow narrow squats - 5 frog jumps

Power Up 11/25/20

11/25/20Power UpEquipment: ( band, bench), DBsWarm Up: 30 sec x 2Good morningsSide LungesJump squatsWorkout: 45-15Band squat kick backsBanded side leg rainbow LBanded side leg rainbow RBench Bulgarian squat LBench Bulgarian squat RDB Squat pulseGlute bridge L legGlute bridge R legPlank banded alt. Leg lift

December 2020

Power Up 12/02/20

12/02/20Power UpEquipment: Heavy WeightWarm Up:40/20Run Jump RopeSide LungesBack LungesJumping JacksSquatsGood MorningsWorkout:30-30-30 4RWide SL DLSumo SquatsF Lunge to Curtsy LF Lunge to Curtsy RAlt Kazak SquatsSide Squat WalksPenguin Taps/ calf raisesAlt Split Jumps/ Back Lunges

Power Up 12/09/20

12/09/20Power UpEquipment: DBsWarm Up:Ankle and knee rotationsGood morningsSquat walkSplit jacksWorkout:7 mins AMRAP10 deadlift to squat20 JB lunges30 calf raises7 mins AMRAP10 STR. Leg deadlifts20 boot strappers30 glute bridge pulse7 mins AMRAP10 squats back lunge20 skaters30 sumo pulses

Power Up 12/16/20

12/16/20Power UpEquipment: heavy weights, band (optional)Warm Up:20 leg swings20 leg raise front and side20 squats20 lungesWorkout:6 AMRAP:20 fire hydrants (e.s.)10 x 1.5 squats10 side lunge (e.s.)20 seated double rainbows20 squat kickback10 front lunge (e.s.)50 squat pulse20 SL glute bridge (e.s.)20 back lunge side kick

Power Up 12/23/20

12/23/20Power UpEquipment: KB and/or band (optional)Warm Up:RotationsUnder over fenceDeep squat stretchSide squat walkHigh kneesWorkout:4 x 30-30-30Front squat walkBoot strappersFront side lungeJump squatPlié squatsWeighted knee lift (KTC with DB)2 mins wall sit (squat hold) finisher

Power Up 12/30/20

12/30/20Power UpEquipment: weights for deadlift and squatsWarm up:Ankle rotationsKnee rotationsHip rotationsOver underMonster walkSplit jacksWorkout: EMOM x 3 rounds:15 deadlifts (reg, nar, sumo)40 reverse scissors20 front squats12 single leg glute bridge (e.s.)6 side lunge back kick (e.s.)50 squat pulse

January 2021

Power Up 01/06/21

01/06/21Power UpEquipment: bar or DBsWARM UP20 each:Side to side squatsFront side back leg raiseBear crawl step outsWORKOUT:Circuit 45-15 x 3 roundsGood mornings (deadlift)Front squatBack lungeBear crawl (front squat walk)Glute bridge knee abductionLying KTC + leg lift

Power Up 01/13/21

01/13/21Power UpEquipment: Bench, weightsWarm Up:1 min each:Boot strappersCalf raisesSquat in slow tempoSplit squatsSplit jacksWorkout:EMOM 6 mins:20 Squat + curtsy lunges30 Glute Bridge weighted pulses (bench)8 Bulgarian squats/side20 Seated double rainbows8 Back lunge + front kick/side16 Knees to squats (30 squat pulses)

Inauguration Workout 01/20/21

01/20/21Inauguration WorkoutEquipment: heavy weight, band (optional)Warm Up: 46 glute bridges46 calf raises46 squats46 split jacksWorkout:6 mins AMRAPs:12 Deadlifts 12 Jump squats 12 SL glute bridges (e.s.)20 SL deadlift leg pulses (e.s.)20 fire hydrants (e.s.)20 Russian dance16 Squat side leg lift16 str. Leg deadlift16 Supine split leg rainbows

Power Up 01/27/21

01/27/21Power UpEquipment: heavier weightWarm Up:Hip rotationsAnkle flossing90-90Lunge sit downsSquat jacksWorkout:40-20 x 3:Side lunge + heartbeat 3-pulse jump squatSplit deadliftSumo squat on toes pulseGlute bridge leg abductionReverse scissors

February 2021

Power Up 02/03/21

02/03/21Power UpEquipment: DBs or barbellWarm up: 1 mins each:Monster walkJump ropeOver under fenceSquat to deadlift30-30-30-30 4RFront squat - fast air squat - jump squatWeighted calf raise - calf raise pulse - ankle jumpsAlternate front lunges - Alt. Side lunges - skips

Power Up 02/10/21

02/10/21Power UpEquipment: DBs, optional bandWarm Up:3 rounds:SquatsJB lungesKnee tucksWorkout: 10 mins TabataStraight leg deadliftBand side plank leg liftSquat pulseBand bicyclesSL calf raiseSL deadliftDB KTCBand squat side leg liftCurtsy lunge pulseMountain climbers

Power Up 02/17/21

02/17/21Power UpEquipment: DBs, Bar, KB or ballWarm Up:Ankle, Knee and Hip rotationsRunner lunge to hams stretchDynamic Figure 4 standing stretchDynamic Quad stretch30-30-30-15 x 2: Jog - Good mornings - Jump SquatsWorkout:40-20 x 3 rounds:Squat back lungeIn-out jump squatGlute bridge on heelsAlt. Back lunge 10-pulseKazak squatsQuick feetWallsit (squat hold) calf raise

Power Up 02/24/21

02/24/21Power UpEquipment: Heavy weights, optional bandWarm Up:20 each: 6 min capSquatsSide lungeFront lungeFire hydrantsSuperheroWorkout: 7 mins Circuit x 3 (1 mins rest between rounds)Str. Leg deadliftSquat jumpsCalf raisesSkipsButterfly glute bridgeSumo squatsShuffle

March 2021

Power Up 03/03/21

03/03/21Power UpEquipment: DBs or barbellWarm Up:Mobility4 EMOM: add 1 rep to next round5 good mornings5 boot strappers5 jump squatsWorkout:3 rounds of 30-30-30-30:Fire hydrants L - Fire hydrants R - Mountain climbers (jump lunge)Split squat L - Split squat R - Squat - lunge rotationsGlute bridge L - Glute bridge R - Reverse scissors

Power Up 3/10/21

03/10/21Power UpEquipment: DBs, KB or BarbellWARM UP:30-30-30 x 3Prisoner Good morningsSquat side leg liftOver under fenceSplit jacksWORKOUT:Circuit: 4 rounds 40-20 + 1 min restSide lunge + front kick (alternate sides each round)1.5 squatsSL Deadlift (alternate sides each round)Glute bridge walk outSL Calf raise (alternate sides each round)

Power Up 03/17/21

Power Up03/17/21Equipment: DB or Bar (optional Band)WARM UP:30 sec x3JogJumping JacksSquatsBack Lunge
Kazak SquatsJump RopeRest
WORKOUT:20-20-20-30 4RFront / Side / Back Leg RaiseGlute Bridge -Leg Pulse/ Abductions / Calf RaisesSumo -Squat / DL / Calf RaisesJog/ Run / Sprint

Power Up 03/24/21

03/24/21Power UpEquipment: DBs, KB or barbellWARM UP:Hams, quad, piriformis stretch3 Stances:Deep squatsGood morningsWall sit WORKOUT:3 X 40-20:Squat step backsQuick feetStraight leg deadliftCross squat jacksSeated double circlesToe squats

Power Up 03/31/21

03/31/21Power UpEquipment: heavy weights, optional bandWarm Up:20 leg swings20 leg raise front and side20 squats20 lungesWorkout:6 EMOM:30 fire hydrant pulses (e.s.)10 x 1.5 squats20 squat kickback20 KTC with DB50 squat pulse25 glute bridges

April 2021

Power Up 04/07/21

04/07/21Power Up Equipment: DBs or KB or Bar WARM UP: SquatsGood MorningsDeep squat stretchBoot strappersRunners lunge stretchOver under fenceKazak squats WORKOUT:10 mins Tabata: 20-10 (stay for 2 mins on each movement) In-out jump squatQuick feetKazak squatStraight leg deadliftSquat jacks Front-back jump squatSumo squat hold calf raisesSumo squatSplit jacksRussian dance 

Power Up 04/14/21

04/14/21Power UpEquipment: light DBsWarm Up:Dynamic hams, quad, piriformis stretchesAnkle, knee, hip rollsGood morningsSide squatsMountain climbersWorkout:2 rounds:15 Thrusters30 Sumo squat alt. Calf raise8/side Split squat hold + side dB raise10/side Side leg raise w/DBThen 2 mins squat hold2 Rounds:15 Glute walk outs10/side Figure 4 glute bridges20 Bunny hops (40 side hops)30 SkatersThen 2 mins Boot strappers

Power Up 04/21/21

04/21/21Lower Body Power UpEquipment: Mat, bar (kb, dbs, etc.)WARM UP: 1 min eachJogMonster walkBoot strappersSplit jacksQuick feetWORKOUT:EMOM 6 mins:10 jump squats + 30 squat pulses20 star jacks EMOM 6 mins:40 squat-lunge pulse30 glute bridges EMOM 6 mins:60 calf pulses20 back lunge hops (10 per side) 

Power Up 04/28/21

04/28/21Power UpEquipment: DBs, bar or KBWARM UP:Leg swings front and sideHip rotationsSquat to deadliftThen: Tabata 20-10 x 3Squat jumpSide lunges WORKOUT: 2.5 EMOM  20 Single leg alt. deadlift20 Kazak squats 10 back 3-pulse lunge front kicks (e.s.)20 side squat walk 20 Butterfly bridges10 Commando squats  Remaining Time:Side lunges ankle tapsQuick feetSquat hold heel raises 

May 2021

Power Up 05/05/21

05/05/21Power UpEquipment: KB, DBs or SlamballWarm Up: 2 rounds:20 Fire hydrants20 Seated leg circles20 Glute bridges20 Squats20 Cross squat jacksWorkout:AMRAP 720 KB or DB swings20 Rotating back lunges 30 Leg rainbows15 KB Sumo squat high pulls20 Side DB lunge high knee20 SL deadlifts15 Goblet squats30 Mountain climbers ( 20 jump lunges)30 Kazak transitions

Power Up 05/12/21

05/12/21Power UpEquipment: bodyweightWARM UP: 20 each x 2 rounds:Glute bridgeGlute bridge step outsSquat side leg liftSL bent over kickbacks WORKOUT: 30-30-30-30 3RHigh knees - Squat-lunge rotations - Squat front kick Back-front lunge L - Back-front lunge R - Jump lunges (Split jacks) Quick feet - Curtsy lunges - In-out jump squat 

Power Up 05/19/21

05/19/21Power UpEquipment: weights for deadlift and squatsWarm up:Ankle rotationsKnee rotationsHip rotationsOver underMonster walkAlt. LungesSquat jacksWorkout: EMOM x 3 rounds:15 deadlifts (reg, nar, sumo)40 reverse scissors20 front squats1 min wallsit12 single leg glute bridge (e.s.)6 side lunge back kick (e.s.)50 squat pulse1 min jump rope

Power Up 05/26/21

05/26/21Power UpEquipment: band, DBs optionalWarm Up: 5 mins cap20 each:SquatLungeSide lungeSquat jacksJump ropeWorkout:6 mins AMRAP:40 side band leg lifts20 KTC50 Squat pulses40 fire hydrants20 leg lifts50 Squat-lunge rotations40 banded bicycles20 glute bridge knee abduction50 calf raises

June 2021

Power Up 06/02/21

06/02/21Power UpEquipment: KB, Bar or DBs, foam rollerWarm Up:Ankle - knee - hip rotations2 x 30-30-15:Over under fence - Squat to deadliftWall run - leg circles 30-30-30 3R:Sumo deadlift - Calf raiseSplit squat L - Split squat RFoam roller squats - Wallsit calf raiseSL deadlift - Bent over leg pulse (L - R)Glute bridge - Glute hold leg pulse (L-R)

Power Up 06/09/21

06/09/21Power UpEquipment: DBs, KB or BarWarm Up:2 Rounds x 20 each:Fire hydrantsPlank leg pulsesBoot strappersSplit jacksWorkout:4 mins AMRAP:15 Squats30 Skaters10 Glute hold step outs10 Leg lifts + butt lift20 Sumo calf raises16 Curtsy lunges side leg lift10 Front-back jump squats20 Seated double leg circles15 Str. Leg deadlifts20 All-four side leg pulses

Power Up 06/16/21

06/16/21
 Power Up Equipment: 
DBs or KB or Bar , Something to elevate toes/heels Warm Up:
 Tabata 2R
 
Jumping Jacks
 Squats
 Squat Jacks 
Lunges
 Split Jacks
 Sumo Squats 
Cossack Squats 
Predator Jacks WORKOUT:
 40/20 3R Jump Rope
 Wall Calf Raises

 Skips 
Negative DL Glute Walk Out/ Step out
 VMO Squats



Power Up 06/23/21

06/23/21 Power Up Equipment: Bodyweight WARM UP: Ankle, Knee and Hip rotations Runner lunge to hams stretch Dynamic Figure 4 standing stretch Dynamic Quad stretch 30-30-30-15 x 2: Good mornings - Boot strappers - Jump Squats WORKOUT: 40-20 x 3 rounds: Squat lunge rotations Jump squats Glute bridge on toes Alt. Back lunge 10-pulse Kazak squats Quick feet Plié calf raise Rest

Power Up 06/30/21

06/30/21 Power Up Equipment: Bench, weights Warm Up: Mobility movements Jog Good mornings Squats Lunges Squat jacks Workout: 40-20 x 3 Front squats Pistol squats Then: 1 min Wallsit Side lunges SL glute bridge Then: 1 min squat pulse SL deadlift Bulgarian squat Then: 1 min jump squats

July 2021

Power Up 07/14/2021

07/14/21 Power Up Equipment: barbell or DBs WARM UP: Hip mobility: All four circles 90-90 rotations Runner lunge stretch Boot strappers Good mornings Squats WORKOUT: 40-20 SL DL Front squats Then: 1 min wall sit calf raises Reverse scissors Glute walk outs Then: 1 min Boot strappers Side plank knee raise Supine open rainbow Then: 1 min squat-lunge rotations

Power Up 07/21/21

Power Up 07/21/21 Equipment: heavy weights Warm Up: 2 Rounds Monster walk Kazak squats Reach thrus Alt. Lunge Wall sprint Workout: 30-30-30-30: Mountain climbers - Squat front lunge - Quick feet Sumo deadlift - Kazak squats - Plié squats Glute bridge leg abduction L - Glute bridge leg abduction R - Glute bridge pulse

Power Up 07/28/21

07/28/21 Power Up Equipment: heavy weight Warm Up: Hip walk out Runner lunge flossing Seated double circles Side plank knee abduction Reach thrus Deadlift to squat to side high knees Workout: 40-20 x 2R Side plank leg rainbows Straight leg deadlift Triple pulse jump squat Hip hinge SL rainbow Calf raises Predator jacks Sumo squat calf raises Side kicks Bunny hops

August 2021

Power Up 08/04/21

08/04/21 Power Up Equipment: optional band, heavy weights Warm Up: 5 mins Cap 20 each: Monster walk Sumo pulses Front kicks Fire hydrants Squat jacks Workout: 1.5 EMOM: 20 Hop jump squats 20 Side plank leg lift/side 20 Boot strappers 20 Split jacks 20 Glute bridge knee abduction 20 Mountain climbers Then, with heavy weights: Front squats Deadlifts Kazak squats

Power Up 08/11/21

08/11/21 Power Up Equipment: Slamball, DB or KB WARM UP: 20-20-20 x 3: Glute bridge - Glute bridge step outs - Leg rainbows Prisoner squat - Split jacks - Squat pulse WORKOUT: 6 MINS LADDER: 20-16-12: Goblet squat Donkey jumps Then: 1 min Wall sit Curtsy lunge Slamballs Then: 1 min Plié hold Pistol squats Bearcrawl jacks Then: 1 min Calf hold

Power Up 08/18/21

08/18/21 Power Up Equipment: none Warm Up: 5 mins cap 20 each side: Front, back and side leg lifts Narrow squat Fire hydrant Sumo squat Workout: 45-15 x 2: All four str. Leg abductions Boot strappers Jump lunges GLute bridge SL circle Seated Double rainbow Jump squat SL Hinged rainbow Shrimp squat Jump side lunge

Power Up 08/25/21

08/25/21 Power Up Equipment: KB or DBs WARM UP: 2R X 30 Jog Squats Lunges Good mornings Cross Jacks WORKOUT: 40-20 X 3 Penguin taps Diagonal deadlifts Figure 4 glute bridge Kazak deadlift Side plank clamshell KB march Predator jacks

September 2021

Power Up 09/01/21

09/01/21 Power Up Equipment: DBs or KB or barbell WARM UP: 1 Min Each: Frankenstein Leg Swings Side to Side Jog Squats Jump Rope Lunges All Sides Good Morning WORKOUT: 40-20 2R Bulgarian/Romanian L Bulgarian/Romanian R High Knees Kazak L Kazak R Shuffle Sumo Squat Narrow Squat In/Out Squats Rest

Power Up 09/08/21

09/08/21 Power Up Equipment: DBs or barbell, optional band WARM UP: Mobility 4 EMOM: add 1 rep to next round 5 good mornings 5 boot strappers 5 jump squats WORKOUT: 3 ROUNDS OF 30-30-30-30: Fire hydrants L - Fire hydrants R - Jump lunge Split squat L - Split squat R - Squat - lunge rotations SL deadlift L - SL deadlift R - Squat to deadlift

Power Up 09/15/21

09/15/21 Power Up Equipment: DBs or barbell WARM UP: Dynamic quad, hams and figure 4 stretch Duck walk Lunges 10 knee tucks + hop Jump walk back Cross jacks WORKOUT: 5 mins EMOM: 10 Deadlifts 5 OH squats Then: 100 jump rope 5 Front-back jump squats 5 In-out jump squats Then: 100 high knees 6 Triple pulse lunge front kick 10 Thrusters Then: 100 Squat pulses

Power Up 09/22/21

09/22/21 Power Up Equipment: Heavy DBs, barbell or KB WARM UP: 30 SEC X 2 ROUNDS Leg swings Kazak squats Over under fence Boot strappers Front + side lunge WORKOUT: 40-20 X 3 ROUNDS: Sumo deadlift Seated double leg circles Triple pulse jump squat Side plank leg rainbows Toe squats Predator jacks Bonus: 3 mins AMRAP: 10 Thrusters 10 OH back lunges 5 DB Up downs

Power Up 09/29/21

09/29/21 Power Up Equipment: DB or Bar, Optional Step Warm Up: 30 sec each 2R Jog Jumping Jacks Reach Thrus Windmills Squats Back Lunges Workout: 1-1-:30 2R Single Leg DL L - Single Leg DL L Split Squat L - Split Squat R Step Down L - Step Down R Wall Sit - Shuffle Blocks/Squats AMRAP 2min 10 Squats 10 Calf Raises

October 2021

Power Up 10/06/21

Power Up 10/06/21 Equipment: DBs or Bar, Band Optional Warm Up: Tabata 2R Jump Rope Squats Good Mornings Kazak Sq Workout: 40/20-30-30 3R Weighted Monster Walk Weighted Side Lunges JACKS 40/20-30-30 3R Bulgarian Split Sq Raised Heel FSQ JOG 40/20-30-30 3R Straight Leg DL Weighted In/Out Squats JUMP

Power Up 10/13/21

10/13/21 Power Up Equipment: Dbs, Bar or KB Warm Up: Leg Swings Jump Rope
Squats G.M. Workout: 40/20 3R Knees Over Toes Calf Raises VMO Squats In/Out Jump Rope Good Mornings
Sumo Thrusters Predator Jacks Pulse Front Squats Back Lunge Front Kicks Split Pulses

Power Up 10/20/21

Power Up 10/20/21 Equipment: DBs or Bar Warm Up: 1 min each Jump Rope Squats Hip Opener Leg Swings Workout: 40/20 2R Staggered Romanian DL L Staggered Romanian DL R Curtsy to Sumo L Curtsy to Sumo R Kazak L Kazak R 30-30-30-30 4R Split Jumps/ Jacks OH High Knees/Mountain Climbers Back Kicks Side to Side Hops Rest

Power Up 10/27/21

10/27/21 Lower Body Power Up Equipment: Bodyweight Warm up: 30 secs 3R Jog Lunges Boot Strappers Jumping Jacks Workout: 20-10 4 x 2R Squat - Sprint KOT Calf raises- Quick Feet GM - Jump Rope Split Squat - Skips Sumo Squat - Predator Jacks

November 2021

Power Up 11/03/21

11/03/21 Power Up Equipment: band or KB and DB Warm Up: Tabata: 2 mins each Deep squat rotations Split squats Sumo squat pulses Spiderman knee tucks Workout: EMOM 6 mins: 20 Squat front kick 20 Seated double rainbows 20 KB high knee lifts (or with band) 20 Side leg rainbows with band 20 Squat kickback 20 Elbow plank leg rainbows

Power Up 11/10/21

11/10/21
Power Up
Equipment: DBs, Bar, KB or ball
Warm Up:
Ankle, Knee and Hip rotations
Dynamic Figure 4 standing stretch
Dynamic Quad stretch 
30-30-30-15 x 2: 
Jog - Good mornings - Jump Squats

Workout:
40-20 x 3 rounds:

Squat back lunge
VMO-Sumo squat 
Glute bridge on heels Glute Bridge Clam Shells 
Split Squat Pulses Kazak squats 1 Min each 2R
KOT calf raise Wall Sit

Power Up 11/17/21

11/17/21 Power Up Equipment: DBs or BAR, bench and foam roller (optional) Warm Up: Ankle, knee and hip rotations Over under the bridge Good mornings Kazak squats Squat jacks Workout: 40-20 x 3 Bench hip thrusts with back on bench Reverse scissors Side plank high knee abductions Foam roller wall sit pulses Side lunge skips Str. Leg deadlifts Boot strappers

Power Up 11/24/21

11/24/21 Power Up Equipment: DBs, barbell Optional Warm Up: Tabata 4 mins: Over under fence Front back lunge L Front back lunge R Kazak squats Workout: 7 mins Circuit 40-20: Deadlift Jump lunge Front squat Side jump lunge KTC with DB Glute bridge walk Front-back jump

December 2021

Power Up 12/01/21

Power Up
 12/01/21 Equipment: DBs Warmup: 30 Secs 2R: Jog Jumping Jacks Squats Lunges High Knees Rest Workout: EMOM 2R: 15 Thrusters 30 Sumo squat hold alt. Calf raise 8/side Split squat 10/side Side leg raise w/band Then 2 mins DB squat hold EMOM 2R: 15 Glute walk outs 30 Reverse scissors 20 Skips 30 Skaters Then 2 mins Boot Strappers

Power Up 12/08/21

12/08/21 Power Up Equipment: ( band, bench), DBs Warm Up: 30 sec x 2 Good mornings Side Lunges Jump squats Workout: 30 sec 4R Single leg DL L Single leg DL R Squat kick backs Rest Bulgarian squat L Bulgarian squat R Sumo Squat pulse Rest Glute bridge L leg Glute bridge R leg VMO Squat Rest

Power Up 12/15/21

Power Up 12/15/21 Equipment: DBs, optional band and KB Warm Up: 20 each: Cross legged good morning Dynamic quad stretch Squat JB lunge Boot strapper Squat jack Workout: Circuit 30-30-30x4: Banded fire hydrants L - Banded fire hydrants R SL glute bridge leg abduction L - SL glute bridge leg abduction R Supine banded leg rainbow - Banded bicycle Standing KB or band Knee Lift L - Standing KB or band high knee R Reverse scissors - Bunny Hops

Power Up 12/22/21

12/22/21 Power Up Equipment: heavy weight Warm Up: Tabata 3 rounds Over under fence Good mornings KTC Glute bridge Workout: 30-30-30-30 x 3: Sumo deadlift - VMO squat - jump lunges Split squat L - split squat R - Calf raises Toe goblet squat - squat-lunge rotations - Straight leg deadlift

Power Up 12/29/21

12/29/21 Power up Equipment Any Weight Warm up Reach thrus Boot Strappers Tabata 4 Min Jog Squats Workout 5 min AMRAP 10 deadlifts 10 side lunges 10 front-back jump squats 1 min split jacks 1 min rest 5 min AMRAP 20 sumo squat calf raises 10 sumo squats 20 mountain climbers 1 min wall sit 1 min rest 5 min AMRAP 20 Bulgarian squats 10 Walking Goblet Squats 20 Skips 1 Min Single Leg Balance