Welcome to the Workout of the Week series. Each week, we'll have a new workout for you to try. They're generally quick and require minimal equipment, so they shouldn't interfere with whatever training program you're following. Enjoy!
Need To Know: This workout has two pairs. Do A1 followed immediately by A2, take a rest, then repeat two more times. When you're done, move on to the second pair. Do B1 followed immediately by B2, then rest and repeat two more times.
A1) Lunge/Squat Medley x5
The video features 1 reverse lunge/side, 1 lateral lunge/side, and 1 squat, but feel free to create your own combination.
Use a goblet grip instead of the racked grip shown above.
A2) TRX Fly to Fallout x8
With both the fly and fallout, make sure your hips and shoulders move in unison.
If this combo is too tough, you can split the exercise into two separate movements by ditching the transition (the arm "slide" between the fly and fallout).
B1) X-Band Monster Walk x45 seconds
Keep good tension on the band the whole time and don't slouch forward.
For more variety, add forward/back movement.
B2) TRX T/Y/W x8
The difficulty probably won't line up perfectly for all three moves, but it's not a huge deal.
Your hips have to move, but be careful not to forcefully thrust them forward.