This functional lower body class is made up of five blocks of work targeting the glutes and quads.

We begin with an extended set of banded hip thrusts before moving up to standing for controlled heavy elevated goblet squats.

From here it’s straight into single leg reverse lunges before we finish with an extended squat set made up of three sections, beginning with slow tempo work and ending with a dynamic narrow to wide squat sequence.

This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.

Please remember to listen to your body above all else during your practice. Modify exercises as needed to suit your body and pause the video to take breaks if and when you need to. Leave a layer out if it doesn't feel good for you and remove props if they become too much. Never push through any neck or lower back pain during your movement.

Enjoy!