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..
Adductor Rocks – https://www.youtube.com/watch?v=a3shDbHNkWg x 10 each
Overhead Circles with band – https://www.youtube.com/watch?v=jcRCkVxGKi4 x 10 each way
Overhead Press (one) with band – https://www.youtube.com/watch?v=splEnKPSvyk x 10
Hip Openers Downward Dog – https://www.youtube.com/watch?v=EM-x8lnTUIg x 5 each
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 pulses+:10 hold
Crunches w/ pelvic tilt – https://www.youtube.com/watch?v=pcUQpvKKE_U x 10
Low Side Plank Twist – https://www.youtube.com/watch?v=jYu89rGkSMM x 5 each
Conditioning –
AMRAP16
8 push press
12 step ups
16 front squats
20 plyo plie squats
Push Press w/ KB/ DB (two arm) – https://www.youtube.com/watch?v=I31sEAdrW6Y
Step ups – https://www.youtube.com/watch?v=u4L8nVPdGi0
Front squat with KB or DB – https://youtu.be/91jVBja_5HU
Plyo Plie Squats – https://www.youtube.com/watch?v=uQhiPojEgTI
Use one set of moderate weights. Start with 8 DB push press (it’s only 8 but these may get a bit heavy and you need to break them up); then do 12 total step ups with db’s anyway; then 16 front squats; then 20 plyo plie squats.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Single Leg Seated Forward Fold – https://www.youtube.com/watch?v=lWylYwvTZ3g x :60 ea