Warm Up/ Dynamic Stretches – 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..
Bird Dogs – https://www.youtube.com/watch?v=SgkryO1VPt4 x 5 each, moving
Fire Hydrants – https://www.youtube.com/watch?v=174a8ctz1yI x 10 each
Bridge – https://www.youtube.com/watch?v=Z79rVXThQfo x 10, pause :03 each
Circuit 1 – Three Times
Around the World Lunges – https://www.youtube.com/watch?v=cLG1Bli-sF8 x 1 min (alternating legs after 1 ATW; bodyweight or goblet light weight)
Bodyweight wall sit – https://www.youtube.com/watch?v=tUS5zVbAZDk x 1 min
Don’t rush through this but don’t go so heavy you need intentional rest. Your RPE should be about 7-8 just from the fatigue of the reps.
Circuit 2 – Three Times
RDL with DB/KB – https://youtu.be/y6_tpbdVvHc x 10 each (perform 10 RDL’s with a weight in one hand, then 10 more with a weight in the other hand)
Glute bridge with Dumbbell – https://www.youtube.com/watch?v=YGUZWrgNfNM x 20
Bridge – https://www.youtube.com/watch?v=Z79rVXThQfo x 10 pulsing + :10 hold
Circuit 3 – Three Times
Low Plank Hip Dips – https://www.youtube.com/watch?v=dLhwi7ADoXw x :30
Low Plank Body Saw – https://www.youtube.com/watch?v=s3bGyLlBX1w x :30
Flutter Kicks on Back – https://www.youtube.com/watch?v=0cJFBKPCumQ x :30
Situps with a medball – https://www.youtube.com/watch?v=3rMHTzvdAJE x 10
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Figure Four – Reclined/ Standing – https://www.youtube.com/watch?v=LvHMoeXx3zY x :30 each
Standing Forward Fold – https://www.youtube.com/watch?v=7_IM-0080A8 x 60 sec