Warm Up/ Dynamic Stretches- Two Times
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Adductor Rocks – https://www.youtube.com/watch?v=a3shDbHNkWg x 10 each
Russian baby makers – https://youtu.be/UCxJlrWBrl8 x 5
Bridge Walkouts – https://www.youtube.com/watch?v=IWfMdgDFvjw x 3 each leading
Single leg glute bridge – https://www.youtube.com/watch?v=yZghWxCQBJ4 x 5 ea w/ pause
Set 1- Pistols
EMOM 5 – 5 pistols each
Pistols – https://www.youtube.com/watch?v=iGmHGsCnlOY
Every minute on the minute for 5 minutes, complete 5 alternating pistols on each leg. Use any assistance type you would like for these.
Circuit 2 – Three Times
Banded DB Hip thrust – https://www.youtube.com/watch?v=0AV9W2DGaiw x 10
Hollow rocks – https://www.youtube.com/watch?v=TyNsZtBS8C0 x 10
Penguins – https://www.youtube.com/watch?v=O3LQd-DJtXs x 10 each
New movements. RPE ~7-8 this week. You can keep your band on for the abs. If you want to do BB hip thrusts instead, you can.
Superset 3 – Three Times
RDL – Single leg (DB/KB/BB with Two Hands) – https://www.youtube.com/watch?v=UOqYXJ4A968 x 8 each
Copenhagen Plank twists – https://www.youtube.com/watch?v=NGla1uJrEfY x 8 each
OR Copenhagen Planks – https://www.youtube.com/watch?v=u7NeigwIfZs x :15
New movements. RPE ~7-8 this week. You can use two db/kb’s or ar barbell on SL RDL’s. And if you cannot do CPH twists, do regular CPH holds.
Circuit 4 – Three Times
Goblet squat – https://youtu.be/_OqNhWR3AnU x 10
Toe Taps in pelvic tilt – https://www.youtube.com/watch?v=4ntD5BTauJk x :20
Torso Rotations – https://www.youtube.com/watch?v=oKK8w-xrSRw x 10 each
New movements. RPE ~7-8 this week.
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