Spring has sprung, and we couldn’t be more excited about it. The weather is getting warmer (for most of us), and we can’t wait to spend hours outdoors in the sunshine.

This 15-minute hip and hamstring mobility and stretching routine was designed to unlock your body’s potential and help you get ready for a busy season outside. Plus, it doesn’t hurt to start preparing for the summer—just a few short months away!

The workout

Directions: Perform each move for 60 seconds, with minimal rest between each. Complete one to three rounds.

The moves

TRX Wall Slides

  • Stand facing away from the anchor point with your hands in foot cradles and your arms over your head, bent at 90 degrees.
  • Drive your hands into foot cradles so there is no slack in the straps and slowly extend your arms directly over your shoulders.
  • Slowly bend your elbows back to 90 degrees to return to the start position.

TRX Forward Lunge to I Fly (Alternating Legs)

  • Stand facing away from the anchor point holding the handles with your hands and your arms straight out in front of you.
  • Lunge forward until your front knee is bent at 90 degrees, letting the knee of your trailing leg kiss the ground.
  • As you lunge down, your arms should go directly overhead, unloading your legs slightly so you can focus on the stretch.
  • Brace your core, press your hands into the handles and drive through your front foot to return to the start.

TRX Hip Hinge (Wide Stance)

  • Stand facing the anchor point with your arms extended in front of you pressing down on the TRX handles, and with your feet wider than shoulder-width apart.
  • Hinge forward from the hips with a straight back, pushing your hips back and extending your arms forward.
  • Drive your hips forward to return to the start position.

TRX Cossack Stretch

  • Stand facing the anchor point with your feet wider than hip-width apart.
  • Bend one leg and lower your hips toward ground while keeping the other leg straight.
  • Allow the toe of your trailing leg to come up, creating a stretch through the inner thigh.
  • Keep your hips low and repeat on the other side.

TRX Overhead Squat

  • Stand facing the anchor point with your hands extended over your head in the foot cradles, pulling back so that there is tension on the straps.
  • With your feet shoulder-width apart and your hands still overhead, squat down until your thighs are parallel with the ground.
  • Push through your heels to return to stand.

This post originally appeared on trxtraining.com.

Photo credit: g-stockstudio, Thinkstock; Courtesy of TRX Training