HAH45 is a higher intensity, intermediate workout routine to improve lower body flexibility and challenge endurance. One timed circuit includes 15-sets of three movements then a single set finishes with an isometric hold until exhaustion. A Bosu may be used, yet not required.

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 | 15 sets. :20 movement then :10 rest. NOTE: A Bosu may be gripped with plank to pike, yet not required.

SET | 1 set. Hold until exhaustion. NOTE: a Bosu may be used to sit on, yet not required.

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