Each round adds on a new exercise at the end.
| Round 1: 1 Squat & Press with Rotation |
| Round 2: 1 Squat & Press with Rotation |
| 2 Side Lunge Sit Slides (ea direction) |
| Round 3: 1 Squat & Press with Rotation |
| 2 Side Lunge Sit Slides (ea) |
| 3 Single Leg Balance Touches (ea) |
| Round 4: 1 Squat & Press with Rotation |
| 2 Side Lunge Sit Slides (ea) |
| 3 Single Leg Balance Touches (ea) |
| 4 Dirty Dawgs |
| Round 5: 1 Squat & Press with Rotation |
| 2 Side Lunge Sit Slides (ea) |
| 3 Single Leg Balance Touches (ea) |
| 4 Dirty Dawgs |
| 5 Kneeling Hamstring Curl Ins (ea) |
| Round 6: 1 Squat & Press with Rotation |
| 2 Side Lunge Sit Slides (ea) |
| 3 Single Leg Balance Touches (ea) |
| 4 Dirty Dawgs |
| 5 Kneeling Hamstring Curl Ins (ea) |
| 6 Squat Pulse to Lunge Pulse (alternate legs) |
| Round 7: 1 Squat & Press with Rotation |
| 2 Side Lunge Sit Slides (ea) |
| 3 Single Leg Balance Touches (ea) |
| 4 Dirty Dawgs |
| 5 Kneeling Hamstring Curl Ins (ea) |
| 6 Squat Pulse to Lunge Pulse (alternate legs) |
| 7 Back Lunge to Front Knee with an overhead reach |
| Round 8: 1 Squat & Press with Rotation |
| 2 Side Lunge Sit Slides (ea) |
| 3 Single Leg Balance Touches (ea) |
| 4 Dirty Dawgs |
| 5 Kneeling Hamstring Curl Ins (ea) |
| 6 Squat Pulse to Lunge Pulse (alternate legs) |
| 7 Back Lunge to Front Knee with an overhead reach |
| 8 Wide Narrow Squat Pulses (alternate legs) |
50% Complete
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