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..
Deadbug with a Stability Ball – https://www.youtube.com/watch?v=2AtRRmaF_co x 5 each
Crunches Around the World on SB – https://www.youtube.com/watch?v=iblNx3w21n0 x :30
SB bridge – https://www.youtube.com/watch?v=0EO-h8lp0ko x :30
Switches with a Stability Ball – https://www.youtube.com/watch?v=ZkHpWfCLXQU x 5 ea
SB Opposite Toe Touches- https://www.youtube.com/watch?v=6jCKpb0kCH8 x :30
Single Leg Extensions on SB – https://www.youtube.com/watch?v=gEVza93mKbU x 5 each
Reverse Hypers on a Stability Ball – https://www.youtube.com/watch?v=Gxhefhe7ujM x :30
Single leg SB tucks – https://www.youtube.com/watch?v=voSqSWleMoc x 5 each
Conditioning –
In 3:00 complete –
16 thrusters
16 prone rows
Max effort db swings
3:00 rest
X 4 rounds
Two arm DB thrusters – https://www.youtube.com/watch?v=jjoMvt4nxE0
Prone rows – https://www.youtube.com/watch?v=Ol1BI7bUQfE
Dumbbell Swings – https://www.youtube.com/watch?v=TpCMEKgdwbo
In 3:00, complete 15 thrusters with two db’s of moderate but challenging weight. Then complete 16 prone rows (8/ arm) with the same db’s. In whatever time is leftover complete max effort DB swings with one of those db’s. Rest 3:00. Complete 4 rounds.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Seated Wide Leg Forward Fold – https://www.youtube.com/watch?v=YmrySEGYV90 x :90