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..
Russian baby makers – https://youtu.be/UCxJlrWBrl8 x 5
Open Book Stretch – https://www.youtube.com/watch?v=YeEC0PZ33W8 x 5 each
Curl Ups – https://www.youtube.com/watch?v=GfL9iIRSiTU x 5 each, with :03 hold
Hip Internal and External Rotation in Squat – https://www.youtube.com/watch?v=Fzgk4L6TMwQ x 5 each
Lying Hip Abductions – https://www.youtube.com/watch?v=lhEcVDAHuAU x 10 each
Frog bridges – https://www.youtube.com/watch?v=l-GRc338kgQ x 10
V-Up w/ Twist – https://www.youtube.com/watch?v=mc_Pom0kmLU x 10 each
High Plank Tripod – https://www.youtube.com/watch?v=grU1rl6uEhI x :15 each ARM lifted
Crunches – https://www.youtube.com/watch?v=Ov2beysxVj8 x 15
Quadruped Pull Throughs – https://www.youtube.com/watch?v=-lRuAf22r6M x :30
Conditioning –
EMOM20
Min 1 – 5 each leg step up to curl and press
Min 2 – 10 each upright rows
Min 3 – 12 single arm front squats
Min 4 – 15 sit ups
Every minute on the minute for 20 minutes. Minute 1 complete 5 each leg step up to curl and press. Your curl and press will be both hands on every rep so go lighter in weight. Minute 2 complete 10 alternating upright rows on each arm with lighter weights. Minute 3 complete 12 single arm front squats, switch after 6 with a lighter weight. And minute 4 complete 15 sit ups. Rest after doing the given number of reps before the next minute begins.
Step up to curl and press variations – https://www.youtube.com/watch?v=Va7A9Gv8VVk
Upright rows with DB&KB (two arm, alternating) – https://www.youtube.com/watch?v=KCbP8Gu5V_4
Single arm front squat with KB or DB – https://youtu.be/zNCzwmRF53A
Situps (knees splayed) – https://www.youtube.com/watch?v=TbIWHi_CWB4
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