Warm Up/ Dynamic Stretches/ Mobility/ Core – Three rounds
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
Bird Dogs – https://www.youtube.com/watch?v=SgkryO1VPt4 x :10 hold in extension
Pass Throughs with Band – https://www.youtube.com/watch?v=M8C7PojrEkg x 10
Reverse Tabletop – https://www.youtube.com/watch?v=V2iakIUox68 x :10 hold
Clamshells – Modified & Dynamic Side Plank – https://www.youtube.com/watch?v=We0MxxFPAuk x 10 each (round one modified, round two, dynamic)
Lying leg raises – https://www.youtube.com/watch?v=Z9Ym26LGlrA x 10
Crunches w/ pelvic tilt – https://www.youtube.com/watch?v=pcUQpvKKE_U x 10
Standing Single Leg Extension – https://www.youtube.com/watch?v=h-TnnEppLek x :10 holds
Conditioning –
3RFT –
75 jump rope revolutions
50 bicycle crunches
25 thrusters
Thrusters (DB/KB/BB, two-arm) – https://www.youtube.com/watch?v=jjoMvt4nxE0
Bicycle Crunches – https://www.youtube.com/watch?v=jv1athu1CA4
Three rounds for time of 75 jump rope revolutions or jumping jacks, 50 (total) bicycle crunches and 25 light thrusters. Find a pace and just keep moving.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Calf Stretches – https://www.youtube.com/watch?v=qE-W1Ympwp0 x 1 min each stretch, each side