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..
Hamstring Flossing – https://www.youtube.com/watch?v=IwS1vywdFFI x 5 each
Pass Throughs with Band – https://www.youtube.com/watch?v=M8C7PojrEkg x 5
Around the World Shoulder Mobility – https://www.youtube.com/watch?v=-EOlhkg90HE x 5 each way
High plank walkout with a band – https://www.youtube.com/watch?v=c8dQmDhzauE x 5 each arm leading
Deadbugs with a Band – https://www.youtube.com/watch?v=Xk1lhU_gkqU x 5 each
Seated Hip Abductions – https://www.youtube.com/watch?v=nRpq5k9wb_4 x 10
Glute Bridge with Band – https://www.youtube.com/watch?v=SF1z9obl3vM x 10
Standing banded high knees – https://www.youtube.com/watch?v=3sMIA3FIylA x 10 each
Low Plank Body Saw – https://www.youtube.com/watch?v=s3bGyLlBX1w x 10 each
V-Up w/ Twist – https://www.youtube.com/watch?v=mc_Pom0kmLU x 10 each
Conditioning –
For time –
15 single arm push press, each arm
30 lateral hops over DB, feet apart
45 goblet squats
30 lateral hops over DB, feet apart
15 single arm push press, each arm
For time, complete 15 single arm push presses. Do all 15 on one side before moving to the other side. Choose a challenging weight on these – it should take more than one attempt to get all 15 reps. Then 30 lateral hops over your DB with your feet apart. It’s 30 reps total, 15 each way. Then 45 goblet squats with a moderate to challenging weight. These should take about 3-4 sets to get through all 45. Then back through the lateral hops and single arm push press. THIS IS A REPEAT FROM 6/1/23 and 6/3/24 – COMPARE YOUR TIME.
Push Press w/ KB/ DB (single arm) – https://www.youtube.com/watch?v=I31sEAdrW6Y
Goblet squat – https://youtu.be/_OqNhWR3AnU
Medball Lateral Hops, feet apart – https://www.youtube.com/watch?v=FS_3EuXHYtM
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