HAG45 is a higher intensity, intermediate workout routine to challenge your coordination while improving flexibility capabilities. 100% is full-body work with primary focus on legs. One circuit includes 10-sets with descending reps by one per set. Dumbbells required. An isometric finishes this routine by holding form until exhaustion; Bosu optional for this isometric.

Download this PDF for more details of this routine, as well as a graph of the goal-movements, video-links, and tracking sheet.

WARM UP | Gross-motor, active warm-up for 3 to 5-minutes

CIRCUIT | 10-sets. First set 10-repetitions then descend with each set by one repetition. The tenth set will finish with 1-repetition per movement. NOTE: Shuffle inchworm climbers, skier hold to squat, and two way press jack may include dumbbells.

SET | 1 set. Hold until exhaustion. NOTE: a Bosu may be used, hands gripping sides or toes on rounded side.

COOL DOWN | Elongated :20 to:30 single stretch 5 to 10-minutes.