Warm Up/ Dynamic Stretches/ Mobility/ Core – X rounds
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
DO THIS ONCE –
Hamstring Flossing – https://www.youtube.com/watch?v=IwS1vywdFFI x :60 each
Reclined Thoracic Spine Opener – https://www.youtube.com/watch?v=tjINU_OOfpM x :60
Hip Airplanes – https://www.youtube.com/watch?v=amJ-E7gXPfc x :60 each
Jefferson Curls – https://www.youtube.com/watch?v=vo8MyCYW72E x :60
DO THIS THREE TIMES –
Fire Hydrants – https://www.youtube.com/watch?v=174a8ctz1yI x 10 each
Glute Bridge with Band – https://www.youtube.com/watch?v=SF1z9obl3vM x 10
Donkey Kicks – https://www.youtube.com/watch?v=uh3RDAIXAlI x10 each
Deadbugs with a Band – https://www.youtube.com/watch?v=Xk1lhU_gkqU x 5 each
High Side Plank Alternating – https://www.youtube.com/watch?v=G6TJPJEy1tU z 5 each but hold each for :03
High Plank – https://www.youtube.com/watch?v=SXJUwXrE9Rw x :30
Bounce bounce push push- https://www.youtube.com/watch?v=PJHCSU3Pois x 5
Crunches (knee to opp elbow) – https://www.youtube.com/watch?v=xaK4a5u7mDI x 5 each
Hollow Body to Superman – https://www.youtube.com/watch?v=7AzwOgIPWBU x 5 each
Conditioning –
AMRAP10
12 db deadlifts
8 DB FSQ
6 dual DB push press
In 10 minutes, complete as many rounds/ reps as possible of 12 deadlifts, 8 front squats and 6 push press with the same weight. It should feel moderate on the push press, but a bit heavy. Even though you do start with the deadlifts, I’d get through a full round, then pause before the push press and kinda go through the rest of it pretending the push press is where it starts you you can pause a second before you get into those as they should feel heavy as you get into the workout.
Deadlift with DB/KB – https://www.youtube.com/watch?v=jWhY8i8ULO4
Front squat with KB or DB – https://youtu.be/91jVBja_5HU
Push Press w/ KB/ DB (two arm) – https://www.youtube.com/watch?v=I31sEAdrW6Y
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Reclined butterfly – https://www.youtube.com/watch?v=DNxf5QOaZwY x 3 min