intro

45 S

step touch

20 S

staggered hip hinge

20 S

butt kicker

20 S

bear set up

20 S

bear to plank

20 S

skater

20 S

explanation

30 S

three distance squats

20 S

hop jump leg flex

20 S

Rock back lateral climber

20 S

rest

20 S

three wide lunges

20 S

Squat to tuck jump

20 S

lateral bear walk

20 S

rest

20 S

one legged hip hinge

20 S

lunge hop jump

20 S

underswitch

20 S

rest

45 S

three distance squats

30 S

hop jump leg flex

15 S

Rock back lateral climber

15 S

rest

20 S

three wide lunges

30 S

Squat to tuck jump

15 S

lateral bear walk

15 S

rest

20 S

one legged hip hinge

30 S

lunge hop jump

15 S

underswitch

15 S

rest

45 S

three distance squats

15 S

hop jump leg flex

30 S

Rock back lateral climber

15 S

rest

20 S

three wide lunges

15 S

Squat to tuck jump

20 S

lateral bear walk

15 S

rest

20 S

one legged hip hinge

15 S

lunge hop jump

30 S

underswitch

15 S

rest

45 S

three distance squats

15 S

hop jump leg flex

15 S

Rock back lateral climber

30 S

rest

20 S

three wide lunges

15 S

Squat to tuck jump

15 S

lateral bear walk

30 S

rest

20 S

one legged hip hinge

15 S

lunge hop jump

15 S

underswitch

30 S

Cooldown

120 S