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..
Bird Dogs – https://www.youtube.com/watch?v=SgkryO1VPt4 x 5 each
Around the World on One Leg – https://www.youtube.com/watch?v=SXS0n1ZlV2E x 5 each way, each side
Crab Taps – https://www.youtube.com/watch?v=oKA-2hsDSEU x 5 each
Scap Pushups – https://www.youtube.com/watch?v=y8N4MB3RRKs x 10
Bridge – https://www.youtube.com/watch?v=Z79rVXThQfo x 10 + :10 hold
Scissor Kicks – https://www.youtube.com/watch?v=AbNhSS5kc3k x 10 each
Oblique Hollow hold – https://www.youtube.com/watch?v=wDpHzDsp6M8 x :15 each
V-Ups – https://www.youtube.com/watch?v=wH-lezDVFb8 x 15
High Plank – https://www.youtube.com/watch?v=SXJUwXrE9Rw x :15
Conditioning –
EMOM15
1- 15 squat jumps
2 – medball slams
3 – 15 each high plank shoulder taps
Squat jumps – https://youtu.be/9CvmxJPXWHo
Medball Slams (front) – https://www.youtube.com/watch?v=t0dxUymR4rU
High plank shoulder taps – https://www.youtube.com/watch?v=BvFrwdb5nPE
Every minute on the minute for 15 minutes. Minute one complete 15 squat jumps, then rest. Minute two complete 15 medball slams, then rest. Minute 3 complete 15 high plank shoulder taps each side, then rest. Complete 5 rounds of that.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Frog Pose – https://www.youtube.com/watch?v=ETOXoE3DTJg x 2-3 min