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Hamstrings

Here's the second exercise!

Here's the second exercise!

A.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nunc eget viverra ligula. Suspendisse a dolor a nisi porttitor faucibus. Pellentesque porttitor ex et mi elementum, nec tincidunt lectus venenatis. Fusce volutpat pulvinar quam nec ultricies. Etiam eu libero enim. Ut blandit hendrerit sem, non eleifend nunc lobortis eu. In dictum tincidunt ligula quis finibus. Vivamus non eleifend libero. Ut vitae interdum velit. Pellentesque sed magna ligula. Mauris rutrum lectus massa, quis interdum eros convallis id. Quisque fringilla, ipsum vitae vehicula fringilla, quam enim tincidunt nunc, ut faucibus arcu dui eu purus.

B.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nunc eget viverra ligula. Suspendisse a dolor a nisi porttitor faucibus. Pellentesque porttitor ex et mi elementum, nec tincidunt lectus venenatis. Fusce volutpat pulvinar quam nec ultricies. Etiam eu libero enim. Ut blandit hendrerit sem, non eleifend nunc lobortis eu. In dictum tincidunt ligula quis finibus. Vivamus non eleifend libero. Ut vitae interdum velit. Pellentesque sed magna ligula. Mauris rutrum lectus massa, quis interdum eros convallis id. Quisque fringilla, ipsum vitae vehicula fringilla, quam enim tincidunt nunc, ut faucibus arcu dui eu purus.

Here's the second exercise!

Here's the second exercise!

A.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nunc eget viverra ligula. Suspendisse a dolor a nisi porttitor faucibus. Pellentesque porttitor ex et mi elementum, nec tincidunt lectus venenatis. Fusce volutpat pulvinar quam nec ultricies. Etiam eu libero enim. Ut blandit hendrerit sem, non eleifend nunc lobortis eu. In dictum tincidunt ligula quis finibus. Vivamus non eleifend libero. Ut vitae interdum velit. Pellentesque sed magna ligula. Mauris rutrum lectus massa, quis interdum eros convallis id. Quisque fringilla, ipsum vitae vehicula fringilla, quam enim tincidunt nunc, ut faucibus arcu dui eu purus.

B.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nunc eget viverra ligula. Suspendisse a dolor a nisi porttitor faucibus. Pellentesque porttitor ex et mi elementum, nec tincidunt lectus venenatis. Fusce volutpat pulvinar quam nec ultricies. Etiam eu libero enim. Ut blandit hendrerit sem, non eleifend nunc lobortis eu. In dictum tincidunt ligula quis finibus. Vivamus non eleifend libero. Ut vitae interdum velit. Pellentesque sed magna ligula. Mauris rutrum lectus massa, quis interdum eros convallis id. Quisque fringilla, ipsum vitae vehicula fringilla, quam enim tincidunt nunc, ut faucibus arcu dui eu purus.

Long-Jump Swing

Long-Jump Swing

A.

Stand with feet hip-width apart, holding one weight at end in right hand, arms by sides. Squat, drawing weight behind you.

B.

Immediately jump as far forward as you can, swinging weight forward and up to shoulder height to pass weight to left hand, then land in a deep squat, swinging weight down and back to left side of body. Continue, quickly alternating sides for 30 seconds.

Speed-Skater Pendulum

Speed-Skater Pendulum

A.

Stand with feet hip-width apart, holding one weight in right hand with arms by sides. Jump right foot to right, bending left leg and crossing it behind right to land in a deep lunge with right knee bent 90 degrees and on ball of left foot, weight outside right leg to start.

B.

Immediately jump left foot to left as you draw weight across body in an arc, passing it to left hand at the midpoint.

C.

Bend right leg and cross it behind left to land in a deep lunge with left leg bent and on ball of right foot, weight outside left leg. Switch sides; repeat. Continue, quickly alternating sides for 30 seconds.

Plyotraction

Plyotraction

A.

Stand with feet wider than hip-width apart, hold- ing one weight in right hand with palm on front of left shoulder, elbow bent, to start.

B.

Bend knees slightly, and hinge from waist to lower torso until it's parallel to floor as you swing right arm down; pull slightly bent right elbow out to side at shoulder height. Swing arm and stand to return to start. Repeat for 30 seconds. Switch sides; repeat for the second round.

Donkey Kick + Forward Raise

Donkey Kick + Forward Raise

A.

Begin on all fours with hands directly below shoulders. Hold a dumbbell in your left hand and place another dumbbell behind your right knee.

B.

With a slight bend in your left elbow, slowly lift your arm in front of you as you lift your leg directly into the air. Lower back down.

Booty Bridge + Fly

Booty Bridge + Fly

A.

Begin in a bridge position with a dumbbell in each hand, arms held straight in front of you with a slight bend in the elbow.

B.

 While keeping your hips pushed up into the air, open your arms out to the side. Slowly raise back up.

Reverse Lunge + Shoulder Press

Reverse Lunge + Shoulder Press

A.

Begin holding two dumbbells up by your shoulders, elbows tucked to your side and feet together.

B.

Step back with your right leg into a reverse lunge as you raise your arms straight above your head. Make sure your knee doesn't go past your toe while in lunge position.

C.

Return to start. Alternate legs with each rep.

Reverse Plank-Up

Reverse Plank-Up

A.

Sit on floor with legs extended and together and palms pressing into floor behind hips with fingertips facing forward. Push hands and heels into floor to lift hips until body forms a straight line from shoulders to heels. Return to start.

Split-Squat Pull-Down

Split-Squat Pull-Down

A.

Stand with feet hip-width apart and right leg forward, holding a weight in left hand with arms by sides. Raise left hand overhead with palm facing forward. Squat, keeping arm overhead.

B.

Stand, pulling weight down to chest. Complete reps on one side. Switch sides; repeat.

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