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..
Hamstring Flossing – https://www.youtube.com/watch?v=IwS1vywdFFI x 5 each
Russian baby makers – https://youtu.be/UCxJlrWBrl8 x 5
Swimmers – https://www.youtube.com/watch?v=f3Btf9ISuyk x 5 each, pause on each
Bridge Walkouts – https://www.youtube.com/watch?v=IWfMdgDFvjw x 5 each leading
Deadbugs – https://www.youtube.com/watch?v=N5LZs76RTKo x 5 each
Bounce bounce push push- https://www.youtube.com/watch?v=PJHCSU3Pois x 5
Arm Bar with DB/KB – https://www.youtube.com/watch?v=qIx1HCt2NRU x 5 each
I’sY’sT’s – https://www.youtube.com/watch?v=gCpt3aEylnw x 5 each bent over
Conditioning –
For time –
30 two arm upright rows
30 deadlifts
30 push press
30 reverse lunges
20 two arm upright rows
20 deadlifts
20 push press
20 reverse lunges
10 two arm upright rows
10 deadlifts
10 push press
10 reverse lunges
For time, complete 30 two arm upright rows, 30 deadlifts, 30 push presses and 30 reverse lunges. Then 20 of each then 10 of each. Your weights should be moderate. Your upright rows are two hands with one weight. Two db’s on all other movements. Hold the db’s any way on your lunges, which are 30/20/10 total.
Upright rows with DB&KB (two arm) – https://www.youtube.com/watch?v=KCbP8Gu5V_4
Deadlift with DB/KB – https://www.youtube.com/watch?v=jWhY8i8ULO4
Push Press w/ KB/ DB (two arm) – https://www.youtube.com/watch?v=I31sEAdrW6Y
Reverse Lunges (two arm)- https://www.youtube.com/watch?v=QTdFikof4c8
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Hip Opening Lunges – https://www.youtube.com/watch?v=aQC-0COQkA8 x hold each stretch 1-2 min, each side