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narrow wide squats
deadlights

air squat hold
DB split squat

lateral walk
tap the floor
skaters

**OPTION FOR WARM UP** You can warm up on an inclined walk for 5-10minutes instead if you prefer

- with feet hip width apart take the booty back by hinging at the hips
- come down to knee level or about a 90deg squat position and back up
- keep core engaged by bringing the belly button towards the spine
- shoulders should not round forward so bring them back and push your chest out slightly

Narrow Squat

- Start by standing with feet hip width apart
- step one leg out making sure to not cross the foot in front of the body but keeping it level with the hip and come down in squat
- both legs should be at a 90deg angle
- come back to center and alternate legs

Alternating Lunge

- begin by bringing one knee up to hip height and alternate sides by running
MODIFICATION: March it out instead of running

High Knees

- start with feet together and hands by sides
- jump feet out wide and arms above the head
MODIFICATION: walk the movement by taking one leg and arm out then back in and alternate sides

Jumping Jacks

WARM UP

(Each squat is 1 rep)
- start by standing with feet together
- step one foot out wide and come down into squat
- step other foot back together and do narrow squat
- step 2 to the right then back

Wide to Narrow Step Squats

- stand with dumbbells in front of body with arms straight down
- keeping your core engaged and back flat slowly bring weight down to shin level or right above the top of the feet
- pelvis should stay tucked with a slight hip hinge
- as you come back to standing position squeeze the glutes

DB Romanian Deadlift

Strength Set #1

(10 reps EACH SIDE)
- grab and bench or chair and take one step out away from it
- place the top of one foot on the surface and step the opposing leg out ( should be about a foot distance apart)
- bring weights up to shoulders (don't rest on shoulders)
- as you squat down your back knee should go straight down to the ground
- the front knee should stay behind the foot
MODIFICATION: Do the exercise without any weight

DB Split Squat

- come down into squat position and hold keeping core engaged by drawing belly button back towards spine
- don't let shoulders round forward and keep chest pushed out

Squat Hold

Strength Set #2

- start by standing with feet wider than hip width
- bend down and touch the floor
- jump back in bringing feet together and back out alternating hands tapping the floor
MODIFICATION: Instead of jumping keep the legs wide and alternate the hands tapping the floor as you squat down with each rep

Tap the Floor

- place resistance band right above the knees
- come down into a low squat keeping back flat and core engaged
- step out wide narrow wide narrow then back the other way

Banded Lateral Walk

- think ice skating!
- take one leg back with foot tapping the ground and the opposing hand tapping the ground then alternate
ADVANCED- don't tap the ground with the back foot and keep it in the air (adding a jump)

MONDAY - Quad Strength + HIIT

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