WARMUP

Take 5:00 to 10:00 and perform dynamic mobility exercises if outside, or just pick a mode of cardio and easy warm up.

MOVEMENTSETSREPETITIONS
Four Point Squats25
Front Leg Swings210/10
Side Leg Swings210/10

MAIN ROUTINE

Complete the following sequence below…

ROUTINETIME or REPS
Cardio Choice3:00
Reverse Lunge with Knee Drive30 (15 each)
Lateral Step Up30 (15 each)
Cardio Choice2:00
Reverse Lunge with Knee Drive20 (10 each)
Lateral Step Up20 (10 each)
Cardio Choice1:00
Reverse Lunge with Knee Drive10 (5 each)
Lateral Step Up10 (5 each)

COOL DOWN

Go right into relaxing breathing after all 3 rounds and pick 1-2 static stretches.

MOVEMENTSETSREPETITIONS
Standing Quad Stretch11:00/side
Good morning Hold11:00

* For more ELEVATE options check out the PRINT VERSION document

* For video reference please check out the Movement Library