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 :30
Scorpions – https://www.youtube.com/watch?v=QmGbTUcwCa4 x :30
Scap Pushups – https://www.youtube.com/watch?v=y8N4MB3RRKs x :30
Hip Rotations in a Squat – https://www.youtube.com/watch?v=hPZ3igh80Mc x :30
Calf raises (both, toes forward) – https://www.youtube.com/watch?v=ijOpBR27vmk x :30
Bridge – https://www.youtube.com/watch?v=Z79rVXThQfo x :30
Penguins – https://www.youtube.com/watch?v=O3LQd-DJtXs x :30
Scissor Kicks – https://www.youtube.com/watch?v=AbNhSS5kc3k x :30
Swimmers – https://www.youtube.com/watch?v=f3Btf9ISuyk x :30
Conditioning –
In 3 min –
20 mountain or x-climbers each leg
20 thrusters
Max effort bench hop overs feet apart
3:00 rest
X 3 sets
Mountain Climbers & X-Climbers – https://www.youtube.com/watch?v=m-5azsg85xg
Thrusters (DB/KB two-arm) – https://www.youtube.com/watch?v=jjoMvt4nxE0
Bench Hop Overs Feet Apart – https://www.youtube.com/watch?v=30iaRbhrMGs
In 3:00 complete 20 mountain or x climbers each leg, 20 light thrusters with two db’s and then in the leftover time, complete as many bench hop overs with your feet apart. Rest 3:00. Complete 3 sets of this.
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