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WorkoutsPrograms
- Five-minute push5 min · Beginner
- No-jump full body5 min · Beginner
- Push-up ladder7 min · Intermediate
- Shoulder session28 min · Beginner
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Side lunges ( tap side lunges )Intermediate10 reps- Side splits skatingBeginner10 reps
Side step abdominal plankIntermediate30 seconds- Side step on and off boxBeginner30 seconds
Side-to-side jumpsIntermediate10 reps
Side-to-side lungesIntermediate10 reps
Single hip rotationsBeginner10 reps- Single-leg balance with kettlebell circlesIntermediate30 seconds
- Single leg bicycleBeginner10 reps
- Single leg box jumpAdvanced30 seconds
Single leg box step-upsIntermediate10 reps
Single leg bridgesAdvanced10 reps- Single leg concentric squatBeginner30 seconds
Single-leg deadlift with dumbbellIntermediate10 reps- Single leg eccentric box squatBeginner30 seconds
Single leg femoral bridgeIntermediate10 reps
Single leg femoral bridge with elevationIntermediate10 reps
Single leg femoral bridge with kettlebellIntermediate10 reps
Single leg glute bridgeBeginner10 reps
Single leg hopsIntermediate30 seconds
Single-leg lunge with kettlebell:Intermediate10 reps- Single leg one leg bentBeginner10 reps
Single-leg side glute pressIntermediate10 reps- Single legged romanian deadliftsBeginner10 reps
- Skater squatIntermediate30 seconds
SkatersIntermediate10 reps
SkiersBeginner10 reps- Sled pushIntermediate10 reps
Sliding lateral lungeIntermediate10 reps
Slow butt kickBeginner10 reps- Smith machine glute kickbackIntermediate10 reps
- Smith machine hip thrustBeginner10 reps
- Smith machine single leg hip thrustIntermediate10 reps
- Smith machine sumo romanian deadliftIntermediate10 reps
- Snap downIntermediate10 reps
- Snatch OLIntermediate10 reps
- Speed deadliftIntermediate10 reps
Split jacksIntermediate10 reps
Split lungesIntermediate10 reps- Split squatBeginner10 reps