| Excercise |
Beginner |
Intermediate |
Advanced |
| Step-Up |
No weight, just alternating step ups |
Medium Temp with Weight |
Plyo Step-Ups/Alternating Speed Step Ups |
| Donkey Kicks |
|
Increase reps (15) |
Increase reps (20) |
| Walking Lunges |
Use body weight |
Add light weight or increase reps |
Heavier weight or increase tempo/reps |
| Heavier weight or increase tempo/reps |
Chair Squat |
Speed Squat/ Regular Squat |
Squat Hold or Squat Jump |
| Fire Hydrant |
Knee |
Standing |
Bent Over |
| Stability Ball Hamstring Curl |
Just get hips off the ground and do not do the curl |
Hips get a split second on the ground before executing the next rep |
Hips always stay off ground*AMRAP- As Many Reps As Possible. |
