#WorkoutWednesday – Full-Body Fitness With D1 Training x Hibbett | City Gear

Coach DJ Taylor, Coach AJ Davis, and Coach Cam Willis are back for #WorkoutWednesday Week 2!

Join the guys from Hoover, Alabama’s D1 Training center in this Hibbett | City Gear exclusive workout routine.

Don’t think you have time to exercise during your busy day? This workout only takes 13 minutes to complete.

Block 1 Warmup

• Lying Knee Hugs: Lie down on the floor, pressing your lower back against the ground. Bring one knee up to your chest, wrapping your arms around the knee in a hug. Alternate legs.
• Hamstring Pulls: While lying on the ground, keep a straight leg up in the air, and pull it toward your body, feeling the hamstrings stretch as you alternate legs.
• Iron Cross: Still on the ground, raise one leg up and over your body until the foot reaches just above the ground. Repeat, alternating legs as you go.

Block 2 Warmup

• Lunge and Twist: Go into a lunge, with your back straight as you twist toward the side opposite your back leg. Repeat on the other side.
• Scoops: Stand up tall. Move one leg out, keeping your heel on the ground with your foot flexed up. Make a scooping motion with your arms toward the ground, extending out at the elbows. Repeat.
• Good Mornings: Standing tall, aim your rear back, crossing your arms at the chest. Use the middle of your body as a hinge as you bend to the waist and return to a standing position.

Activation Block 1

• Fire Hydrants: Get down in a crawling position and keep your back straight. Lift your leg out to the side (like a dog near a fire hydrant), and lower. Repeat on the other side.
• Donkey Kicks: Keeping your core nice and tight, in the same position, lift your leg straight back, bent at the knee. Alternate legs as you go.
• Superman: Lie completely flat face-down on the floor, arms out in front of you. Lift your arms and legs off the floor, squeezing your glutes before returning to the floor.
• Jumping Jacks: Keep arms and legs in sync as you go.
• Mountain Climbers: Make sure your hips are in line with your shoulders and your palms are flat on the floor. Move your feet as though you’re scaling a steep incline.
• High Knees: Run in place, focusing on your form and keeping your knees high, pushing through the ground with your feet.

Activation Block 2

• Reverse Lunges: Alternate as you perform five per leg, keeping your back knee aligned with your hip.
• Pushups: Perform five pushup reps, making sure your arms remain in line with your shoulders and your back is nice and flat.
• Glute Bridges: Lying on your back with arms at your sides, raise your glutes up and then lower them back to the floor, looking straight ahead.
• Dips: Perching your palms on a chair or a ledge behind you while keeping your heels on the ground and feet angled up, dip down and come back up.
• Repeat reverse lunges, pushups, glute bridges and dips. Repeat again.

Core Block

• Superman Flutter Kick: Lie down in Superman pose, and flutter kick legs off the ground for 20 reps.
• Alternating Toe Touch: Lie down on your back with your legs straight in the air and heels to the sky. Reach your hand to the alternating toe. Do 10 reps with each hand.
• Side Plank Hip Dip: Lie on one side, lifting up with your arm. Your forearm should be on the floor while your elbow remains in line with your shoulder blade, and one foot should sit directly atop the other. Put your other arm across your body, hugging your side to help stabilize as you lift your body in 10 reps. Switch to the other side for another 10 reps.
• Repeat the above exercise one to two times.

Workout Gear for Men

• Bottoms: Nike Dri-FIT Men’s 9″ Training Shorts – From warm-up to cool down, these Nike Dri-FIT Shorts help keep you dry and comfortable. An adjustable, stretchy waistband offers a personalized, stay-put fit while you’re pushing yourself to the next level.
• Top: Nike Men’s Training Shirt – Nike’s Dri-FIT T-Shirt delivers a soft feel, sweat-wicking performance and a great range of motion to get you through your workout in total comfort.
• Shoes: Nike Air Max 270 React ENG Men’s Shoe – A full-length Nike React foam midsole provides unrivaled comfort from heel to toe in this revolutionary running shoe-inspired sneaker. TPU welded overlays on the upper add lightweight structure and modern style to the workout shoe, and removable lace toggles offer a quick, adjustable fit and versatile styling options.

Workout Gear for Women

• Sports Bra: Women’s Medium Support Sports Bra-Black – This Nike Sports Bra combines compressive fabric with a removable 1-piece pad to keep you feeling supported and comfortable during medium-impact workouts. A modified racerback with elastic taping lets you move naturally when you’re getting after it.
• Bottoms: Nike One Women’s 7/8 Tights – Designed for all-day wear, not just for training, Nike’s One Women’s 7/8 Tights blend soft, durable fabric with sweat-wicking technology to help keep you dry and comfortable whether you’re working out or hanging out.
• Top: Nike Sportswear Women’s Heritage Crop Tank – Made from soft cotton jersey fabric, the Nike Sportswear Heritage Crop Tank is an everyday essential with a sleeveless design that lets you move freely.
• Shoes: Nike Air Max 270 React ENG Women’s Shoe – The Nike Air Max 270 React ENG Women’s Shoe combines a full-length React foam midsole with a 270 Max Air unit for unrivaled comfort and a striking visual experience.

Did you miss last week’s #WorkoutWednesday video? Catch it here: #WorkoutWednesday – D1 Training x Hibbett | City Gear.