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..
ONE TIME –
Child’s Pose to Cobra Pose – https://www.youtube.com/watch?v=Rb2byKRy9qg x 5-10
Hamstring Flossing – https://www.youtube.com/watch?v=IwS1vywdFFI x 1 min each
Bird Dogs – https://www.youtube.com/watch?v=SgkryO1VPt4 x 5 each, pause in ext on each for :05
THEN, THREE TIMES –
Hip Internal and External Rotation in Squat – https://www.youtube.com/watch?v=Fzgk4L6TMwQ x 5 each
Inactive to Active Squats – https://www.youtube.com/watch?v=Y5CFHYK-Z78 x 5
Inch Worms – https://www.youtube.com/watch?v=88–HgE7fhk +
Push Ups – https://www.youtube.com/watch?v=pnVnIXprfVo x 2
High plank shoulder taps – https://www.youtube.com/watch?v=BvFrwdb5nPE x 3
Superman (pulse, arms at sides) – https://www.youtube.com/watch?v=upk0GdphLj4 x 5
Push up then inch worm back to stand
Standing Single Leg Extension – https://www.youtube.com/watch?v=h-TnnEppLek x :10 each
Conditioning –
AMRAP15
5 sit ups
3 front squats
1..2..3.. DB burpees
Situps (knees bent) – https://www.youtube.com/watch?v=TbIWHi_CWB4
Burpee w/ db’s – https://www.youtube.com/watch?v=jwxzRKFruHc
Front squat with KB or DB – https://youtu.be/91jVBja_5HU
In 15 minutes, complete as many rounds/ reps as possible of 5 bent knee sit ups, 3 DB front squats with heavy DB’s (heavier than what you would use in X-work since it’s few reps) and an ascending ladder of DB burpees with the same heavy DB’s. Increase by 1 rep on these only, each round.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Pigeon Pose – https://www.youtube.com/watch?v=4HalwkDAqEA x :60 each