Warm-up
High Knees (march or jog)
90 seconds
Bring your knees up towards your chest, warming up your hip flexors and quads.
Butt Kicks
90 seconds
Gently kick your heels towards your glutes, opening up the front of your hips.
Lateral Lunges
120 seconds
Step out to the side, keeping one leg straight and bending into the other knee.
Main session
Explosive & Reactive Circuit
3 roundsKettlebell Swing (or Dumbbell Swing)
12 reps
Hinge at the hips, powerfully driving the weight forward using your glutes.
0 / 12
Jump Squats (low impact variation: calf raise after squat)
10 reps
Land softly, absorbing the impact through your knees and hips.
0 / 10
Push Press (with dumbbells)
8 reps
Use a slight dip of the knees to drive the dumbbells overhead powerfully.
0 / 8
Plank Jacks (or Alternating Taps)
40 seconds
Keep your core stable and hips still as you move your feet.
Single-Leg Hops (forward/backward)
10 hops each leg
Maintain balance, focusing on soft landings and responsive pushes.
0 / 10
Cool-down
Quad Stretch (standing)
90 seconds
Hold your ankle, gently drawing your heel towards your glutes.
Calf Stretch (against wall)
90 seconds
Press your heel down, feeling the stretch through the back of your lower leg.
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