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Get Back in Playing Shape (Movement Prep)

Circuit: Perform each movement in succession with little or no rest between moves.

1
Sets: 1
Weight:
Reps: 20
Time:
Distance:
Intensity:
1. Stand tall with your arms at your sides. 2. Lift one foot off the ground and squat back and down a few inches with the other leg. 3. Contracting the glute of your standing leg, grab below your o...
2
Sets: 1
Weight:
Reps: 10
Time:
Distance:
Intensity:
1. Start in a standing position. 2. Lift straight leg in front of body as opposite arm swings forward. 3. Use your glute to pull your heel back down to ground underneath hip, generating a double con...
3
Sets: 1
Weight:
Reps: 10
Time:
Distance:
Intensity:
1. Stand tall with your arms at your sides. 2. Reach one foot back behind you and across your other foot. 3. Square your hips back to the starting position, and then sit back and down into a squat....
4
Sets: 1
Weight:
Reps: 10
Time:
Distance:
Intensity:
1. Stand tall with your chest up, shoulders relaxed, and arms at your sides. 2. Step back into a lunge, bending your knees and contracting the glute of your back leg. 3. Twist your torso over your...
5
Sets: 1
Weight:
Reps: 5
Time:
Distance:
Intensity:
1. Stand with your legs straight and your hands on the ground in front of you. 2. Keeping your legs straight and stomach tight, walk your hands forward. 3. Still keeping your legs straight, walk y...
6
Sets: 1
Weight:
Reps: 5
Time:
Distance:
Intensity:
1. Stand with you feet shoulder width apart. 2. Step to one side and lower your hips to the floor by squatting back and down with the stepping leg, keeping the other leg straight. 3. Return to the...
7
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
1. Start in a standing position. 2. Moving to the right, turn hips forward, stepping with the left knee across the body. 3. Turn hips backward, stepping behind with the left leg. 4. Repeat for pres...

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This workout is the product of the trainer who created it. IDEA and Athletes' Performance, Inc. are not responsible nor endorse the efficacy of this program or the appropriate use of the exercises held within.