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..
Downward Dog to Upward Dog – https://www.youtube.com/watch?v=Wp17aJoxQoY x 5
Open Book Stretch – https://www.youtube.com/watch?v=YeEC0PZ33W8 x 5 each
Reverse Tabletop – https://www.youtube.com/watch?v=V2iakIUox68 x :20 hold
Butt kicks – https://www.youtube.com/watch?v=ZyMqzYra8g4 x 10 each
High knees – https://www.youtube.com/watch?v=ZyMqzYra8g4 x 10 each
Squat Hold – https://youtu.be/ajx_W6jeHWg x :20
Kneeling TO Squat – https://www.youtube.com/watch?v=ju2T5AHVIZM x 5 each leading
Swimmers – https://www.youtube.com/watch?v=f3Btf9ISuyk x 5 each
Hollow Hold – https://www.youtube.com/watch?v=TyNsZtBS8C0 x :20
Conditioning –
1 min cardio of choice
1 min max effort single arm devil press
X 8 rounds
Devil press (single arm) – https://www.youtube.com/watch?v=_7K7fvWGyGM
8 rounds of 1 min steady state cardio like running or biking or running in place, then a max effort set of devil presses with a light weight. This is 16 minutes of continuous movement so pace yourself.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Seated Forward Fold – https://www.youtube.com/watch?v=uBvXxCEsD7E x 1 min