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..
Reclined Thoracic Spine Opener – https://www.youtube.com/watch?v=tjINU_OOfpM x 1 min
Low Plank – https://www.youtube.com/watch?v=KN4b8eK2rTE&feature=youtu.be x :45
Open Book Stretch – https://www.youtube.com/watch?v=YeEC0PZ33W8 x :30 each side
Inner Thigh Squeeze – https://www.youtube.com/watch?v=06Ev6dkyYRw x :15
Side Plank (modified) Extension + Crunch – https://www.youtube.com/watch?v=ck2Eyxy0_ZA x :30 each
Swimmers – https://www.youtube.com/watch?v=f3Btf9ISuyk x :45
Air squat – https://youtu.be/dHcOVV2Pn-U x :60 slowwwwww
Conditioning –
AMRAP4
30 step up with knee drive
30 snatches
30 DB Swings
1 min rest
X 4 rounds
Set a timer to go for 4 minutes. In that four minutes, complete as many rounds/ reps as possible of 30 step up to high knees with just bodyweight, then 30 alternating db snatches and 30 db swings to eye level. Your weight should be moderate, and may take you a couple of sets, but not because it’s too heavy. Your step ups are alternating or not, but it’s 15 each leg, and you must come all the way back down the floor with both feet between reps.
After 4 minutes take a 1 minute break, then pick back up where you left off from the last round, for four total rounds. Your score is your total rounds and reps.
Step Up with knee drive – https://www.youtube.com/watch?v=IoZstrg12aM
Snatch with DB (Floor) – https://www.youtube.com/watch?v=NnJYr6HSDz0
Dumbbell Swings – https://www.youtube.com/watch?v=TpCMEKgdwbo
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Seated Forward Fold – https://www.youtube.com/watch?v=uBvXxCEsD7E x 1 min