Warm Up/ Dynamic Stretches/ Mobility/ Core – Three Times
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
DO THIS TWICE –
Jefferson Curls – https://www.youtube.com/watch?v=vo8MyCYW72E x 5
Hamstring Flossing – https://www.youtube.com/watch?v=IwS1vywdFFI x 5 each
Open Book Stretch – https://www.youtube.com/watch?v=YeEC0PZ33W8 x 5 each
QL Walk – https://www.youtube.com/watch?v=QmiYmsb2RWU x 10 each leg fwd/ 10 back
Hip Rotations on All Fours – https://www.youtube.com/watch?v=H2L6Z2GHedk x 5 each way, each side
DO THIS THREE TIMES –
Clamshells – Modified – https://www.youtube.com/watch?v=We0MxxFPAuk x 10 each
Donkey Kicks – https://www.youtube.com/watch?v=uh3RDAIXAlI x 10 each
Low Side Plank, Hip Lower/ Raise – https://www.youtube.com/watch?v=_wmnQIafurk x 10 ea
Crunches w/ pelvic tilt – https://www.youtube.com/watch?v=pcUQpvKKE_U x 10
Swimmers – https://www.youtube.com/watch?v=f3Btf9ISuyk x 10 each (no pause)
Bicycle Crunches – https://www.youtube.com/watch?v=jv1athu1CA4 x 10 each
Conditioning –
AMRAP20
2 lunges and throw, each
4 each toe taps
6 each HP pull throughs
8 sumo deadlifts
10 sit ups
In 20 minutes, complete as many rounds and reps as possible of 2 lunge and throw each side with moderate weights since it’s only 4, then 4 each toe taps to a db (you don’t need a medball), 6 each of the pull throughs, 8 sumo deadlifts then 10 sit ups with one of your weights overhead if you don’t have a medball.
Lunge and Throw – https://www.youtube.com/watch?v=LzsBaBI8CRY
Medball Toe Taps – https://www.youtube.com/watch?v=b24NLOv_T8o
High Plank Pull Through- https://www.youtube.com/watch?v=L8y-DwXpwMU
Sumo Deadlift with Dual KB/DB – https://www.youtube.com/watch?v=M0bLNtiVHJc
Situps with a medball – https://www.youtube.com/watch?v=3rMHTzvdAJE
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Squat hold stretch – https://youtu.be/JboVNJyGQpw x 2-3 min