| 💪🏽 Let's get started. These four exercises will get all of your muscles activated and challenged. Rest 30 seconds between exercises, and aim to perform two to three sets of the circuit depending on your level of fitness and familiarity of the exercises. For a sense of how it should look, consult this video. 1. Modified Sumo Squat (10 reps)
A reminder from Coach Arnie: performing a squat with a wider stance recruits more muscle, including the groin, glutes, hamstrings and the lower back. Start with your feet just beyond hip-width, toes slightly turned out. The balance point is midfoot. As you send the hips back to squat down, keep your back engaged so as not to round over and reach your fingers to the floor. (They do not need to touch the floor.) Your flexibility in your hips, back and ankles, along with strength, will determine how low to go. Pay attention to your back. If it begins to round, that is your max drop into the movement at this point. You can go deeper into the movement as this progresses. Don't let the knees go past the toes. As you come up, bring the hands back past the hips, palms facing behind you. This will allow you to complete each rep of the movement. 2. Step Up (10 reps each foot)
This exercise is not for tempo or speed. It's intended to help perfect your technique. Make sure your hands are part of the step-up sequence. As your right foot steps up, your left hand should swing forward. Integrating the arms as you step ensures the core is involved and helps control balance. Repeat, leading with the left foot. 3. Step Back (10 reps on each foot)
Keep the right foot on the step and step the left foot on the floor behind you before tapping the left foot back to the step. The opposite hand should swing forward as you come up. Be aware of your posture. You don't want to tip forward as you step up. Repeat with the opposite foot. 4. Standing Balance and Gluteal Development
Stand on your right foot with your hands lightly touching in front of you for balance. While keeping your hips square, raise the left foot straight out to your side at 30 degrees, then back to center. Repeat five times. Switch legs. Stand on your right foot and extend your left leg behind you and to the side at 45 degrees. Repeat five times. Switch legs. Finally, extend the left foot directly behind you for five reps. Repeat on the opposite leg. | 
