Single-arm Sumo Deadlift High-pull
Pick a light weight you can move very fast while still feeling resistance.

Options: perform to the knees instead of the ground.
💪/🤰 perform to the 20-sec. mark and rest 10-sec. before the next movement.
Equipment: One single weight like dumbbell, kettlebell, jug of water, etc.

Lateral Jumps
Pick an option you can do very fast. Try to stick to a jumping option before you scale to steps.

Options: jump over your weight —> jump laterally on the ground. No step-overs today!
🤰perform Toe Taps.

Russian Twists
Pick an option you can move super fast. Remember to touch the floor beside you.

Options: perform with light weight —> perform with no weight
💪/🤰 perform to the 20-sec. mark and rest 10-sec. before the next movement, option to perform Seated Side Reaches.

Sumo Deadlifts
Pick a heavy weight that feels super challenging, even if you have to do less reps because it's so heavy. If you don't have heavy weights, increase to a rep number that feels challenging.

Options: adjust number of reps based upon difficulty, more = lighter, less = heavier
💪/🤰 perform 8-12 reps but at a lighter weight with a slow descent from top to bottom (2-3 sec.)
Equipment: barbell, pair of weights like dumbbells, kettlebells, backpack, etc.

Weighted Sit-ups
Pick a heavy weight that feels super challenging, even if you have to do less reps because it's so heavy. If you don't have heavy weights, increase to a rep number that feels challenging.

Options: perform regular Sit-ups.
💪 perform Anchored Sit-ups.
🤰 perform 10-12 Weighted Deadbugs, total
Equipment: One single weight like dumbbell, kettlebell, jug of water, etc.

✅ Weight for Single-Arm Sumo Deadlift High-pull.
✅ Something to jump over for Lateral Jumps.
✅ Something heavy for Sumo Deadlifts.
✅ Something heavy for Sit-ups.