Team!
Hip extension is a movement that is the basis of so many of our functional movements, such as squatting, lunging, jumping, and lifting from the floor, just to name a few. This workout builds strength in this movement through controlled resistance and quick, explosive squat jumps, or alternatively, dumbbell thrusters. Each round of work is finished with mountain climbers that target the hip flexors and core stabilizers. Enjoy!  
-Carla

Warm Up

3 Rounds (1 round = burpees then air squats then lunges) at a light to moderate pace - remember: this is the warm-up!

• 10 Burpees

• 10 Air Squats

• 10 Alternating lunges (in place)

Movement Practice

Practice 5-7 repetitions of each movement of the workout, using this practice to select your weights. Once you have selected your weights, perform 8 repetitions of each movement in sequence to simulate the flow of the workout. Once you are confident in your selections and your movements, start that timer!

Workout

Perform each movement in sequence (hip bridge, then jump, then lunge, then rest 1 min = 1 round) at a moderate pace. Don’t be afraid to push the intensity as you have 1 min of rest at the end of each round.

For the Hip Bridge, choose a moderate weight (plate, dumbbell or barbell) where you can do the 12 repetitions unbroken. For the squat jump, start in a squat and jump as high as you can. For the OH lunges, select a lighter dumbbell (no less than 10#) and do 24 alternating lunges in place with the dumbbell extended overhead. Switch arms as needed.

5 Rounds – For Time

• 12 Weighted Hip Bridge

• 12 Squat Jump for height

  Movement alternative: 12 moderately heavy dumbbell thrusters

• 24 alternating single-arm overhead lunges

• 30 Mountain Climbers (R+L = 2 reps)

• Rest 1 min

Target time: < 20 minutes

Cool-Down

Love for your Legs - 20 min Yoga from Five Parks