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..
Jefferson Curls – https://www.youtube.com/watch?v=vo8MyCYW72E x 10 (bodyweight)
Hip Rotations in a Squat – https://www.youtube.com/watch?v=hPZ3igh80Mc x 10 each
Reclined Thoracic Spine Opener – https://www.youtube.com/watch?v=tjINU_OOfpM x :30 moving
Single Leg Extensions on SB – https://www.youtube.com/watch?v=gEVza93mKbU x 10 each
Single Leg Bridge on Stability Ball – https://www.youtube.com/watch?v=0EO-h8lp0ko x 10 ea
Crunches Around the World on SB – https://www.youtube.com/watch?v=iblNx3w21n0 x :30
Ab Rollouts on Stability Ball – https://www.youtube.com/watch?v=h_T-Lrk3SlY x 10
Reverse Hypers on a Stability Ball – https://www.youtube.com/watch?v=Gxhefhe7ujM x 10
Plank with legs on SB – https://www.youtube.com/watch?v=grdKkg_mXns x :30
Conditioning –
AMRAP12
20 skate hops
15 Russian KB swings or db swings
10 Single arm front squat with KB or DB
5 single leg burpees, each leg
In 12 minutes complete as many rounds/ reps as possible of 20 (total) skate hops, 15 Russian KB or DB swings (to eye level) with a moderate weight. Then 10 (total) single arm db front squats, switch after 5 reps, then 5 single leg burpees each leg.
Skate Hops – https://www.youtube.com/watch?v=-v1rrwdFDuo
Russian KB swings – https://www.youtube.com/watch?v=RBUFRj-nM9g
Single arm front squat with KB or DB – https://youtu.be/zNCzwmRF53A
Single Leg Burpees – https://www.youtube.com/watch?v=oZIhgGFZ69Q
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Reclined butterfly – https://www.youtube.com/watch?v=DNxf5QOaZwY x 2-3 min