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
Forward Reach in Pike/ Straddle (no band) – https://www.youtube.com/watch?v=bANcQhHsRao x 20
Hip Rotations in a Squat – https://www.youtube.com/watch?v=hPZ3igh80Mc x 10 each
One arm banded OH Press – https://www.youtube.com/watch?v=splEnKPSvyk x 10 each
Clamshells – Dynamic Side Plank – https://www.youtube.com/watch?v=We0MxxFPAuk x 10 ea
V-Up w/ Twist – https://www.youtube.com/watch?v=mc_Pom0kmLU x 10 each
Leg Lifts in Pistol – https://www.youtube.com/watch?v=fVXsYgBGrYw x 10 each
Conditioning –
:30 max effort run/ row/ jump rope/ etc
:30 plank hold variation
X 10 rounds
For 30 seconds get your heart rate up with cardio of your choice, then :30 hold a plank. Transition quickly, no formal rest. Perform 8 rounds of this.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Lunge/half splits – https://www.youtube.com/watch?v=aQC-0COQkA8 x 1 min lunge each, 1 min half split, each