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..
PERFORM ONCE –
Reclined Thoracic Spine Opener – https://www.youtube.com/watch?v=tjINU_OOfpM x 1 min
Russian baby makers – https://youtu.be/UCxJlrWBrl8 x 1 min
THEN –
Hip Openers Downward Dog – https://www.youtube.com/watch?v=EM-x8lnTUIg x 5 each
Push Up (Dive Bomb) – https://www.youtube.com/watch?v=1YVzMTAO3vw x 5
Scorpions – https://www.youtube.com/watch?v=QmGbTUcwCa4 x 5 each
Superman (hold, arms overhead) – https://www.youtube.com/watch?v=upk0GdphLj4 x :15
Low Side Plank Twist – https://www.youtube.com/watch?v=jYu89rGkSMM x 5 + :15 hold each
Deadbugs – https://www.youtube.com/watch?v=N5LZs76RTKo x 5 each, with pause
Bridge Walkouts – https://www.youtube.com/watch?v=IWfMdgDFvjw x 5 each leading
Single leg glute bridge – https://www.youtube.com/watch?v=yZghWxCQBJ4 x :15 hold each
Overhead sit ups (one DB/KB) – https://www.youtube.com/watch?v=M0Ybi2kArwQ x 5 each
Conditioning –
For time –
60 DB/ KB Swings
50 v-ups
40 air squats
30 push press
20 groiners
Dumbbell Swings – https://www.youtube.com/watch?v=TpCMEKgdwbo
V-Ups – https://www.youtube.com/watch?v=wH-lezDVFb8
Air squat – https://youtu.be/dHcOVV2Pn-U
Push Press w/ KB/ DB (two arm) – https://www.youtube.com/watch?v=I31sEAdrW6Y
Groiners – https://www.youtube.com/watch?v=muCzF8Ol1bA
For time complete 60 DB or KB Swings with a light weight, to eye level. Then 50 v-ups. If you want to make these harder, hold a DB at your chest. Then 40 air squats. And if you want them to be harder, hold a weight at your chest. GET FULL DEPTH. Then 30 push press with weights heavy enough you cannot do all 30 without stopping. Then 20 groiners.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Seated Twist – https://www.youtube.com/watch?v=9uEkFSHoIc4 x 30 sec each
Frog Pose – https://www.youtube.com/watch?v=ETOXoE3DTJg x 1 min