5-Transfer Legs and Booty Pulse

Equipment: knee-high elevated surface, small stool, weighted objects, chair or a wall
Format: Perform the circuit 3 times within suggested rep ranges.

Circuit:

Elevated Bridge Lift Pulse (6-8)

• Begin on your back with your knees bent and your heels on an exercise ball or low elevated surface.
• Keeping your core braced, press through your heels to lift your hips up and engage your glutes.
• Pause here to pulse your thrusts three times at the top of the exercise.
• Lower your hips back down toward the floor with control and repeat.
• MOD: Perform bridge lifts with your feet on the floor.

Sumo Squat Pulse (6-10)

• Begin by standing with your feet wider than hip distance, allowing your feet to turn out naturally, holding a weighted object in each hand..
• Brace your core and send your hips back, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
• Drive through your heels to slightly straighten your legs and bend them again, pulsing in your sumo squat.
• Drive through your heels, squeezing your glutes to power back to standing.
• Repeat for your max reps.
• MOD: Use an elevated surface behind you as you squat to guide your squat form.

Single Leg Split Squat Pulse (8-12 each side)

• Begin standing, a weighted object in each hand and with one foot on an elevated surface behind you, your feet hip width distance and spaced far apart enough for a good lunge position.
• Find your optimal foot positioning by sitting on the edge of your elevated surface so that the edge is right where your butt meets your thigh. Extend the working leg out straight; wherever your foot lands is where you should place it during this split squat.
• Lower yourself down with control by bending your knees to the depth that is comfortable for you (ensure that your front knee isn’t buckling in or bowing out).
• Straighten through the knee slightly and bend again a couple of times, pulsing in your split squat.
• Drive through your front heel to come to standing
• Repeat for your max reps and switch sides.
• MOD: Perform this exercise body weight only, placing your hand against a wall for balance, or performing regular forward lunges on your mat

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Conventional Deadlift (6-10)

• Begin standing with your feet hip distance apart, core braced.
• Push your hips back and hinge forward, bending your knees. If you’re using dumbbells, you’ll keep them in close to your shins (at mid-shin) and lift your chest, straightening your back and dropping your hips down. If you’re using a barbell this is where you’ll grip the bar and lift your chest, dropping your hips slightly, and engaging between your shoulders.
• Drive through your entire foot as you straighten your legs (imagine you’re pushing the earth away from you), keeping your weight moving in a straight line close to your body.
• Feel your glutes and hamstrings working through this lift, and do not lean back at the top.
• MOD: Remove the weighted objects and do this move with just your bodyweight.

Lateral Leg Raise Pulse(8-12)

• Begin standing upright with a braced core.
• Maintaining square hips, laterally raise your right leg, lower and lift it slightly a couple of times in a pulse, then lower it back down to the mat with control.
• Repeat on the same side for your max reps..
• For the next round, switch sides, raising the left leg. Continue alternating sides with each round.
• MOD: Hold on to the back of a chair or with your hand on a wall to assist with balance throughout this sequence.