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..
QL Walk – https://www.youtube.com/watch?v=QmiYmsb2RWU x 10 each leg fwd/ back
Air squat – https://youtu.be/dHcOVV2Pn-U x 10 (slow)
Jefferson Curls – https://www.youtube.com/watch?v=vo8MyCYW72E x 5
Single leg glute bridge – https://www.youtube.com/watch?v=yZghWxCQBJ4 x 10 each
Inner Thigh Squeeze – https://www.youtube.com/watch?v=06Ev6dkyYRw x 10 + :10 hold
Side Plank (modified) Extension + Crunch – https://www.youtube.com/watch?v=ck2Eyxy0_ZA x 5 each
High Plank Object Shift – https://www.youtube.com/watch?v=L8y-DwXpwMU x 10 each
Scap Pushups – https://www.youtube.com/watch?v=y8N4MB3RRKs x 10
Curl Ups – https://www.youtube.com/watch?v=GfL9iIRSiTU x 5 each
Conditioning –
5RFT –
50 jump ropes
5 single arm thrusters, each
Jumping Jacks – https://www.youtube.com/watch?v=sILMOaZ_f5M
Thrusters (DB/KB, single arm) – https://www.youtube.com/watch?v=jjoMvt4nxE0
Five rounds for time of 50 jumping jacks or jump rope revolutions and 5 single arm thrusters, each arm. Your thrusters should be heavy.
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