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..
Scorpions – https://www.youtube.com/watch?v=QmGbTUcwCa4 x 5 each
Bird Dogs – https://www.youtube.com/watch?v=SgkryO1VPt4 x 5 each + :10 hold on final rep
Single leg glute bridge – https://www.youtube.com/watch?v=yZghWxCQBJ4 x 10 each
Opposite Toe Touches with SB – https://www.youtube.com/watch?v=6jCKpb0kCH8 x 15 each
Switches with a Stability Ball – https://www.youtube.com/watch?v=ZkHpWfCLXQU x 15
Plank with legs on SB – https://www.youtube.com/watch?v=grdKkg_mXns x :20
Crunches Around the World on SB – https://www.youtube.com/watch?v=iblNx3w21n0 x :25
Conditioning –
For time
18-15-12-9-6-3
Burpee box jump
Reverse lunges
DB snatches
For time complete 18 burpee box jumps, 18 each leg reverse lunges, 18 total alternating DB snatches from the floor. Then 15 of each, 12, 9, 6, 3. For the burpees, these can be jump or step back but always chest to deck, then for the jump, we are prioritizing the two-foot take off so jump or hop to a plate or do a broad jump. On the lunges you can use weight or you can go bodyweight, but it’s PER LEG. Then on your snatches, these are alternating and the reps are the total reps per round. I want you to increase weight each round, so on the set of 18, go light, then get progressively heavier as the reps decrease.
Burpee box jumps – https://www.youtube.com/watch?v=CYBtEFnGOFM
Burpee broad jumps – https://www.youtube.com/watch?v=OqoC3VcxBq0&feature=youtu.be
Reverse Lunges with DB/KB (One/ Two DB/KB; by sides, shoulders, overhead, combo) –
Snatch with DB (Hang/ Floor) – https://www.youtube.com/watch?v=NnJYr6HSDz0
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Reclined butterfly – https://www.youtube.com/watch?v=DNxf5QOaZwY x 2-3 min