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..
Supine Scapula Protractions – https://www.youtube.com/watch?v=sy5z88P1hMc x 10 each
QL Walk – https://www.youtube.com/watch?v=QmiYmsb2RWU x 10 each leg fwd/ back
Pass Throughs with Band – https://www.youtube.com/watch?v=M8C7PojrEkg x 10
Kang squat – https://youtu.be/UFJabWJZnzg x 10
Hip Openers Downward Dog – https://www.youtube.com/watch?v=EM-x8lnTUIg x 10 each
V-Ups – https://www.youtube.com/watch?v=wH-lezDVFb8 x 10
V-Up w/ Twist – https://www.youtube.com/watch?v=mc_Pom0kmLU x 10 each
Seated Hip Flexor Lifts (two legs; together, straddle) – https://www.youtube.com/watch?v=jnSqq4pHThg x 10 each
Single leg glute bridge – https://www.youtube.com/watch?v=yZghWxCQBJ4 x 10 each
Conditioning –
For time –
3 rounds
10 suitcase deadlifts, each
10 upright rows, each
10 sumo deadlifts
3 rounds
10 single arm front squats, each
10 push press, each
10 RDL’s
Suitcase DB/KB Deadlift – https://www.youtube.com/watch?v=IrGPtgS67UE
Single arm upright row – https://www.youtube.com/watch?v=KCbP8Gu5V_4
Single arm push press – https://www.youtube.com/watch?v=I31sEAdrW6Y
Single arm front squat with KB or DB – https://youtu.be/zNCzwmRF53A
Sumo Deadlift – https://www.youtube.com/watch?v=M0bLNtiVHJc
RDL with DB/KB – https://youtu.be/y6_tpbdVvHc
For time, complete 3 rounds of 10 suitcase deadlifts on each side, 10 upright rows on each side, then 10 sumo deadlifts with one db/kb. Complete all 10 of the deadlifts, switch arms, the other 10 and the same on the upright rows. As soon as you are done with three rounds of that, perform 3 rounds of 10 single arm front squats, again, 10 on one side, then 10 on the other. 10 single arm push press on each and 10 RDL’s with the one DB/KB. You can use the same weight across the board or increase weight on the lower body movements if you wish. The idea is to get into a good pace and just keep moving.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Seated Wide Leg Forward Fold – https://www.youtube.com/watch?v=YmrySEGYV90 x :90