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..
Adductor Rocks – https://www.youtube.com/watch?v=a3shDbHNkWg x :30 each side
Quadruped – https://www.youtube.com/watch?v=znhA8sdqfXs x :40 hold
Bridge – https://www.youtube.com/watch?v=Z79rVXThQfo x :20 hold
Low Plank – https://www.youtube.com/watch?v=KN4b8eK2rTE&feature=youtu.be x :40
Air squat – https://youtu.be/dHcOVV2Pn-U x :60 (go slow)
Child’s Pose to Cobra Pose – https://www.youtube.com/watch?v=Rb2byKRy9qg x 5 each
Fire Hydrants – https://www.youtube.com/watch?v=174a8ctz1yI x 10 each
Opposite Toe Touches w/ extended legs – https://www.youtube.com/watch?v=pTw1AujGibQ x 15 each
Conditioning –
For time –
3 inch worms to push up
5 front squats
7 lateral burpees over the DB’s
5 front squats
3 inch worms to push ups
Rest 2:00 x 5 rounds
Inch Worms – https://www.youtube.com/watch?v=88–HgE7fhk
Push Ups – https://www.youtube.com/watch?v=pnVnIXprfVo
Front squat with KB or DB – https://youtu.be/91jVBja_5HU
Burpees over DB/ KB/ BB (Lateral) – https://www.youtube.com/watch?v=rBQDqgE4VMs
For time, complete 3 inch worms with a push up, 5 front squats, 7 lateral burpees over a DB, 5 front squats and 3 more push up inch worms. Rest 2:00, then do it again for five sets. Your inch worm brings you all the way out to a push up, chest to deck, then press back up (knees or not) to stand. Front squat weight should be moderately heavy, not crazy. Lateral burpees are chest to deck as well and your lateral hop over should be with a two foot take off. You will have five separate times for each round. Rest 2:00 between rounds.
THIS IS A REPEAT FROM 5/22/24 SO REFER BACK TO YOUR PREVIOUS SCORE TO TRY TO BEAT IT.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Hip Opening Lunges – https://www.youtube.com/watch?v=aQC-0COQkA8 x hold each stretch 1-2 min, each side