Circuit 1: Sumo Squat Swing
"Hold onto a weight on each end with your arms extended down and open your stance. Lower down into a sumo squat and swing the weight up above your head as you stand up from your squat. Do 10-20 repetitions."
Images courtesy of Astrid Swan
Circuit 1: Single Leg Deadlift to Knee Drive
"Hold a weight in your right hand and pick up your right foot. Hinge forward keeping a bend in the left knee and your back straight. Lifting the right leg up as your body hinges forward, stabilize and keep your hips leveled. Press through your left heel to stand up bringing your right knee up into a knee drive. Do 10 repetitions and then repeat on the other side."
Images courtesy of Astrid Swan
Circuit 2: Internal & External Oblique Twist
"Cross your lifted leg over your standing leg towards the inside diagonal. Squeeze your inner thighs and rotate your torso away from the lifted leg," says McEwen. "Open your leg to the outside diagonal as you twist your torso towards the standing leg. Move between these positions from your core and lower the lifted leg if you feel any gripping in the front of your hips. Do 30 seconds on each side."
Images courtesy of Maeve McEwen
Circuit 2: Rotating Knee Sweep
"Start with one leg reaching towards your back diagonal as you reach high and twist toward the standing leg. Exhale and rotate your hips and torso towards the lifting leg as you sweep your hand towards the knee. Move from your obliques and squeeze your glutes — repeat 30 seconds on each side."
Image courtesy of Maeve McEwen
Circuit 2: Soccer Kick with Press Down
"Reach overhead lengthening through your abs and toe tap to the front. Squeeze your standing glute and press your pelvis forward. Lift your leg from your core as you stand tall through the torso and press your arms down. Take a moment to hold the squeeze and feel your abs contract. Do 30 seconds on each side."
Image courtesy of Maeve McEwen
