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..
Couch Stretch – https://www.youtube.com/watch?v=uy5O9_MzQ7Q x 1 min each, press/ relax (only do this once)
Kang squat – https://youtu.be/UFJabWJZnzg x 5
Inch Worms – https://www.youtube.com/watch?v=88–HgE7fhk x 5
Hip Openers Downward Dog – https://www.youtube.com/watch?v=EM-x8lnTUIg x 5 each
Thoracic Spine Rotation in Squat – https://www.youtube.com/watch?v=xsgZlda7CkE x 5 each
Crunches (knee to opp elbow) – https://www.youtube.com/watch?v=xaK4a5u7mDI x 10 each
Crunches w/ pelvic tilt – https://www.youtube.com/watch?v=pcUQpvKKE_U x 10
Low Side Plank, Hip Lower/ Raise – https://www.youtube.com/watch?v=_wmnQIafurk x 10 each
Seated Hip Flexor Lifts (one leg, together, straddle) – https://www.youtube.com/watch?v=jnSqq4pHThg x 10 each leg each way
Conditioning –
:30 cardio of choice
:30 plank hold of choice
X 10
In :30 complete mountain climbers, jumping jacks, run, etc then hold a plank for :30. Could be high, low, side, etc. Perform this 10 times.
REST 2-3 MIN
:40 on/ :20 off x 10
Thrusters and DB Swings
Thrusters (DB/KB, two-arm) – https://www.youtube.com/watch?v=jjoMvt4nxE0
Dumbbell Swings – https://www.youtube.com/watch?v=TpCMEKgdwbo
For :40 complete as many thrusters with two light db’s as possible. Rest :20. In the next :40 window, complete as many light db swings as possible. Rest :20. You will do 10 total intervals of work, or 5 of each movement.
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 :60 each