This 29 min. workout consists of lower body bodyweight & weighted exercises, and just requires dumbbells (1-8 lb. range for 1 pair of dumbbells is recommended on the video cover, Tracy does have has 2 pairs on set, one light/5 lbs. & one heavy/ maybe 10 lbs. cannot tell) and a chair (there is a ball on the set, but it is not used). Workout is chaptered by the primary exercises (which I’ll list the exercise breakdowns for), there aren’t any premixes or custom mix options, but there is an option to select one chapter (at a time) and play that (returns to the menu afterwards). The set looks like the same for the other Squeeze workouts, but the music seems louder in volume and more rock-ish than the previous workouts. There is not a real cool-down (just a brief stretch), so people may want to stretch or cool down on their own if desired. I'm not a fan of fast-paced deadlifts for a warm-up, so I do some dynamic stretches before this workout (do the same for Squeeze Stronger).

Exercise breakdowns by chapter
Deadlifts (Warm-up set)- 20 reps, fast-paced deadlifts w/ dumbbells (uses heavier set of dumbbells).

Slow scoop plies- Uses chair, 8 count plie, toes turned out w/ legs in wide position (on tippy toes/heels off of floor)> pelvic tuck scoop at bottom of exercise (8 reps), pelvic tuck forward & back( 4 reps), pulses w/ arm up (15 reps).

Tip Toe Lunges- Uses chair, static rear lunge w/ front heel raised. Variations: 4-count lunge (8 reps), lunge down> hold> tuck pelvis forward ( 4 reps), lunge position down w/ pulses (8 reps), and fast paced, lunge>scoop (tuck pelvis) & return to starting position (4). Repeats on other side, followed quad stretches.

Step backs series- rear lunges, 20 reps per leg each set, 3 sets total. 1st set: bodyweight> water break
2nd set: w/ weight of lighter set (5 lbs.)
3rd set:w/ weight & with alternating dumbbell curl and knee added to it).

Around the world series (4 sets): Uses chair, all sets are completed on one side.

1st set/quad focus-knee hug into leg extension (cues to straighten leg and aim height for higher than knee> leg raises w/ toes tapping the floor (8 reps, cues to “hit waistband or higher” w/ leg height, feet are pointed), 2 bent leg pulses returning to leg extension (hip/waist level, 8 reps), 8 small range of motion raises w/ flexed foot (w/ legs at hip/waist level).

2nd set: both hands are on chair (light touch, not death grip), standing leg has a turned out foot and is bent> other leg has a pointed foot & is straight and to the side (but angled so that it is in back of the other foot) 8 reps, 10 reps of reverse motion/ press down into floor (vs. focus on lifting leg up) 10 reps, 10 reps of leg circles to the back, 10 reps of flex foot & it is turned straight ahead, 10 reps of small range of motion side lift into rear lift, 10 reps of rear lifts.

3rd set: called snowplow thigh lift- side leg lift w/ feet parallel (8 reps), 30 small range of motion lifts.

4th set/hamstring focus: opposite arm to working leg has hand on chair, the working leg is bent so knee is at 90 degrees/ leg parallel to floor> 2 counts to push/press back, 1 count to return to starting position (10 reps), 20 reps of small range of motion press/push backs, flexed foot> 2 counts of squeezes (hamstring curl) into 1 push/ press back (10 reps), 10 reps of push/press backs.

Instructor Comments:
Tracy provides great form pointers & instructions, and is of a similar personality than in her other workouts (pleasant, not overkill chatty). I think she does say "squeeze" less in this workout, I know she did say it a bit too much in the original Squeeze.

cardiomama