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/ ea leg back
Bird Dogs – https://www.youtube.com/watch?v=SgkryO1VPt4 x :10 hold each
Crab Taps – https://www.youtube.com/watch?v=oKA-2hsDSEU x 10 each
Reverse Tabletop – https://www.youtube.com/watch?v=V2iakIUox68 x :10 hold
Around the World Lunges – https://www.youtube.com/watch?v=cLG1Bli-sF8 x 5 each leg
Squat Hold – https://youtu.be/ajx_W6jeHWg x :10
Plank Jacks – https://www.youtube.com/watch?v=X2bk55U6ErA x 10
Superman (hold, arms at legs) – https://www.youtube.com/watch?v=upk0GdphLj4 x :10
Conditioning –
AMRAP8
8 each skate hops
8 curl to press
In 8 minutes, complete as many rounds/ reps as possible of 8 each leg skate hops then 8 curl to press with a weight you feel very uncomfortable using. You may need to stop mid-set.
Skate Hops – https://www.youtube.com/watch?v=-v1rrwdFDuo
Bicep Curl to Shoulder Press – https://www.youtube.com/watch?v=ynZ0TLmAAaE
REST 4 MINUTES, THEN
AMRAP8
16 each medball toe taps
8 hand release push ups
Medball Toe Taps – https://www.youtube.com/watch?v=b24NLOv_T8o
Pushups (Hand Release) – https://www.youtube.com/watch?v=PGKgtSHfjjM
In 8 minutes, complete as many rounds/ reps as possible of 16 each leg medball toe taps then 8 hand release push ups.
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