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..
Couch Stretch – https://www.youtube.com/watch?v=uy5O9_MzQ7Q x 1 min each (squeeze your butt to open, then relax, on and off x 1 min each side; only do this once)
Hip Rotations on All Fours – https://www.youtube.com/watch?v=H2L6Z2GHedk x 10 each
Inactive to Active Squats – https://www.youtube.com/watch?v=Y5CFHYK-Z78 x 10
Superset 1 – Three Times
Lateral Lunges (DBKB’s at shoulders) – https://www.youtube.com/watch?v=lDf0mp2nc3s x 10 each
Bicycle Crunches – https://www.youtube.com/watch?v=jv1athu1CA4 x 20 each, pause every 5
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.
Superset 2 – Three Times
Step ups with a hop – https://www.youtube.com/watch?v=S-6oYm5k6aM x 10 on weaker leg
Low Plank Leg Raises – https://www.youtube.com/watch?v=gxRnZcajNSU x :10 each leg up
Step ups with a hop – https://www.youtube.com/watch?v=S-6oYm5k6aM x 10 on stronger leg
Low Plank Leg Raises – https://www.youtube.com/watch?v=gxRnZcajNSU x :10 each leg up
(Take little/ no rest to keep heart rate up going into planks)
Superset 3 – Three Times
Jumping Lunges – https://www.youtube.com/watch?v=b8J4wW0ClhY x :30
Squat Hold – https://youtu.be/ajx_W6jeHWg x :20
Torso Rotations – https://www.youtube.com/watch?v=oKK8w-xrSRw x 10 each
On the side planks, alternate as you wish but keep it even.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Squat hold stretch – https://youtu.be/JboVNJyGQpw x 1 min
Pigeon Pose – https://www.youtube.com/watch?v=4HalwkDAqEA x 30 sec each