Block 1 – Mini-band primer 3:30 min
Front walk 30 sec
Low plank toe tap 30 sec
Bridge hip thrust 30 sec
Repeat block once
Block 2 – Floor side 13:30 min
Complete 3 rounds of:
Bench goblet toe tap 6 reps each side
Bench lateral hop over 10 total reps
Complete 3 rounds of:
Single arm lateral lunge 6 reps each side
Lateral lunge to single leg hop 6 reps each side
If finished, repeat all exercises as one block
Block 2 – Rower Side 13:30 min
Complete 3 rounds of:
Dumbbell squats 12 reps
Alt squat jack with floor tap 10 total reps
Complete 3 rounds of:
Single leg deadlift 6 reps each side
Skier swing 10 total reps
If finished, repeat all exercises as one block
Finisher 3:45 min
All are bodyweight moves
Complete block 3 times
Alt 90 degree jump squat 20 sec
Squat 20 sec
Squat hold 20 sec
15 sec rest