• hamstrings
• calves
• hip flexors

Perform each exercise for 50 seconds. Rest 10 seconds between each exercise. Repeat the entire circuit 3 times through for a total of 15 minutes.

• Air squat
• 180-Degree Squat Jump
• Alternating Forward Lunge to Lateral Lunge
• Alternating Reverse Lunge to Curtsy Lunge
• Glute Bridge Walkout

Superset 1 (repeat two times)

• Squats:
• Squat jumps
• Drop into a 30-second squat, repeat the entire superset once more (squat hold included), then move onto superset 2.

Superset 2 (repeat two times)

• Alternating reverse lunges
• Jumping lunges
• Drop into a 30-second squat, repeat the entire superset once more (squat hold included), then move onto superset 3.

Superset 3 (repeat two times)

• Speed skaters
• Alternating curtsy lunge (skip jump)
  Drop into a 30-second squat, repeat the entire superset once more (squat hold included), then move onto superset

Superset 4 (repeat two times)

• Single leg glute raises (one leg each set)
• Glute Bridges
• Drop into a 30-second squat and repeat the entire superset once more (squat hold included). Then start your cool down.

Perform three sets of 10 to 12 reps each, resting as needed between sets.

• Goalpost Overhead Press
• Hammer Shoulder Press
• Front Raise Palms Down
• Front Raise Palms Up
• Cuban Rotation
• Lateral Raise
• Arnold Press
• Upright Row
• Arm Circle
• Shoulder Shrug