Circuit:

PERFORM 3 ROUNDS OF THE FOLLOWING

Resistance Band Runs (forward)-----20 reps

Resistance Band Deadlift--------------20 reps

Resistance Band Overhead Squat----10 reps

(60 second rest)

Resistance Band Runs (lateral)-------20 reps

Resistance Band Deadlift--------------20 reps

Resistance Band Overhead Squat----10 reps

(60 second rest)

Resistance Band Runs (reverse)------20 reps

Resistance Band Deadlift--------------20 reps

Resistance Band Overhead Squat----10 reps

Exercise Description:

Resistance Band Runs:

• Anchor a sport band to a secure object and step into it so the band is around your waist. (you can also use a harness)

• Sprint forward at maximum speed until the resistance reaches its maximum point

• Resist the motion as you backstep the way you came

• Immediately start the next rep

(** The same cues apply for sport band runs in all 3 directions)

Resistance Band Deadlift:

• Double over a sport band and place your feet on the band at both ends of the loop

• Bend over and grasp the band in the middle with both hands

• Keep the arms straight and dynamically extend the glutes, ending in a standing position

• Keep your back straight, return to the starting position and immediately repeat

• Do these fast and without pause

Resistance Band Overhead Squat:

• Place your feet on the inside of the band and extend your arms overhead while holding onto the band (the band should be "surrounding" you at this point)

• Keep your arms overhead, press the hips backward and bend your knees to 90º, as you would in a regular squat

• Extend the legs, ending in a standing position

• Repeat