Warm Up/ Dynamic Stretches – Two Times
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Downward Dog to Upward Dog – https://www.youtube.com/watch?v=Wp17aJoxQoY x 5 each
Scorpions – https://www.youtube.com/watch?v=QmGbTUcwCa4 x 5 each
Crab Taps – https://www.youtube.com/watch?v=oKA-2hsDSEU x 5 each
Circuit 1 – Three Times
Floor Press with Lying Leg Raise – https://www.youtube.com/watch?v=33gMhhfR-ow x 10
Standing Rows with Cable/ Bands (single arm) – https://www.youtube.com/watch?v=pE-INqmDy-M x 10 each
Bicep Curls w/ RB – https://www.youtube.com/watch?v=w1e8ZYyNMhw x 10
Push Up (Diamond) – https://www.youtube.com/watch?v=oM2iIlkO_wI x 10
Circuit 2 – Three Times
Overhead Press (alternating up) with DB/KB – https://www.youtube.com/watch?v=NVUpz-wRn1c x 10 each
Lat Pulldowns with Cable/ Bands (Normal) – https://www.youtube.com/watch?v=xiSq7jg8pqo x 10
Crossbody Bicep curls – https://www.youtube.com/watch?v=cihr7_cCF7s x 10 each
Dips on Bench – https://www.youtube.com/watch?v=r5DzvqsiJdg x 10
Conditioning –
AMRAP9
10 single arm curl to press
15 sit ups
20 skate hops
In 9 minutes, complete as many rounds/ reps as possible of 5 each arm single arm curl to press, 15 sit ups and 20 skate hops. For the curl to press, alternate arms on each rep and use a moderate to lighter weight to keep moving. Sit ups done any way and skate hops are 20 total.
Hammer curl to overhead press – https://www.youtube.com/watch?v=ynZ0TLmAAaE
Situps (knees straight/ bent/ splayed) – https://www.youtube.com/watch?v=TbIWHi_CWB4
Skate Hops – https://www.youtube.com/watch?v=-v1rrwdFDuo
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Chest and Shoulder Stretches – https://www.youtube.com/watch?v=WNUiEMJsWrQ x 30 sec each
Reclined Thoracic Spine Opener – https://www.youtube.com/watch?v=tjINU_OOfpM x 1 min