Warm Up/ Dynamic Stretches/ Mobility/ Core – Two rounds
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 1 min each (only do this once)
Open Book Stretch – https://www.youtube.com/watch?v=YeEC0PZ33W8 x 5 each
Forward Reach in Pike/ Straddle (no band) – https://www.youtube.com/watch?v=bANcQhHsRao x 10
Crab Taps – https://www.youtube.com/watch?v=oKA-2hsDSEU x 5 each
Marching Glute Bridge – https://www.youtube.com/watch?v=VDEFfu5ojXI x 5 each
Lying leg raises – https://www.youtube.com/watch?v=Z9Ym26LGlrA x 10
High Side Plank Alternating – https://www.youtube.com/watch?v=G6TJPJEy1tU x 5 each, but pause for :05 on each
Conditioning –
AMRAP15
10 plyo plie squats
10 walking lunges, each
10 twisting v-ups, each
10 walking planks
Plyo Plie Squats – https://www.youtube.com/watch?v=uQhiPojEgTI
Walking lunges – https://www.youtube.com/watch?v=i_zeOZPhJwI
V-Up w/ Twist – https://www.youtube.com/watch?v=mc_Pom0kmLU
Walking planks – https://www.youtube.com/watch?v=2yQXFP4iJPI
In 15 minutes, complete as many rounds/ reps as possible of 10 plyo plie squats, then 10 walking lunges each leg (bodyweight), 10 each twisting v-ups, and then 10 (total) walking planks.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Calf Stretches – https://www.youtube.com/watch?v=qE-W1Ympwp0 x 1 min each stretch, each side