DETAILS

Workout: Lower body - Hip Focused
Duration: about 45 minutes

Instructors: Jeanetta and Steph

WARM-UP & EXPLORATION

• Overhead Band Reach & Pull-Aparts

• Single Arm Punch & Pull-Down with Band

• Band Behind-Back Reach

• Rotational Band Press

• Standing Hip Circles

• Hip Hinge Drill

• Bodyweight Squat Mechanics

• Stationary Lunge Practice

ACTION

• We have three sets and 3 rounds of each. 

• Each move: 30 second of work | Transition: 15 sec

Set 1 | 3 Rounds

• Banded Plyo Extensions

• Squat Hold + Overhead Band Extension

• Burpee

Set 2 | 3 Rounds

• Sumo Squats

• 2 V-Sit Hold

• Broad Jumps

Set 3 | 3 Rounds

• Alternating Reverse Lunges

• Bear Hold

• Knee Drivers (Chair/Wall/Floor Options)

RECOVERY

• Band Behind-Back Opener

• Down Dog to Child’s Pose Flow

• Thread the Needle (Both Sides)

• Lunge + Captain Morgan Stretch

• Seated Windshield Wipers

• Groin Stretch with Knee Press

• Supine Twist

• Rest & Body Scan