Warm Up/ Dynamic Stretches- Two Times
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Knee over toe stretch – https://www.youtube.com/watch?v=L2myhnV573Q&t=201s x 10 each
Toe yoga – https://www.youtube.com/watch?v=L2myhnV573Q&t=201s x 10 each
Hip Openers Downward Dog – https://www.youtube.com/watch?v=EM-x8lnTUIg x 5 each
Standing banded high knees – https://www.youtube.com/watch?v=3sMIA3FIylA x 5 + :05 hold on final rep, each side
Air squat – https://youtu.be/dHcOVV2Pn-U x 5 normal
Squat jumps – https://youtu.be/9CvmxJPXWHo x 5 slow down, explode up
Set 1- Jumps
3×3 box jumps or broad jumps
Box Jumps – https://www.youtube.com/watch?v=OmhGiC7Q_CY
Broad Jumps – https://www.youtube.com/watch?v=AaQ9ThwL0z8
Complete 3 sets of 3 reps of jumps. You can use a box, bench or step, or if you have plates, stack them. Take your first jump, reset before the next two. Rest about 1 min between each set. This is for height, but all should be successful. If you have no equipment you can use at all, do broad jumps. Reset between each and aim for distance.
Circuit 2 – Three Times
Bulgarian Squats with BB (back rack) – https://www.youtube.com/watch?v=2R5Fjg-GWuc x 8 ea
OR Bulgarian squats – https://www.youtube.com/watch?v=74BJLlBjamE x 8 each
Half kneeling halos – https://www.youtube.com/watch?v=Gr-GCc9iaDY x 6 each direction, each leg up
Week 1, get to know the movements and find an RPE ~7-8 for the entire workout. Bulgarian squats – db’s by shoulders.
Circuit 3 – Three Times
Kneeling goblet squats – https://www.youtube.com/watch?v=OH46WhF0WUg x 10
Single leg hip thrust – https://www.youtube.com/watch?v=0AV9W2DGaiw x 8 each
Standing Windmills – https://www.youtube.com/watch?v=xTEi3cAjLs8 x 5 each
Use weight on thrusts if possible.
Circuit 4 – Three Times
Weighted wall sit – https://www.youtube.com/watch?v=tUS5zVbAZDk :30 (weights by sides)
Frog bridges – https://www.youtube.com/watch?v=l-GRc338kgQ x 20
Bicycle Crunches – https://www.youtube.com/watch?v=jv1athu1CA4 x 10 each, paused
Forward fold wrist taps – https://www.youtube.com/watch?v=sIiRvRpnrV0 x 5 each
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Double Pigeon – https://www.youtube.com/watch?v=OR2RpY6ntKA x 1 min each