Warm Up/ Dynamic Stretches/ Mobility/ Core – Three rounds
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Open Book Stretch – https://www.youtube.com/watch?v=YeEC0PZ33W8 x 5 each
Kang squat – https://youtu.be/UFJabWJZnzg x 10
Inactive to Active Squats – https://www.youtube.com/watch?v=Y5CFHYK-Z78 x 15
Duck Walk – https://www.youtube.com/watch?v=7gVaV5lRnv0 x 5 each leg
Single leg glute bridge – https://www.youtube.com/watch?v=yZghWxCQBJ4 x 10 each
Boat pose – https://www.youtube.com/watch?v=7ur7rlkqxQs x :15
High Plank Circles – https://www.youtube.com/watch?v=QczFoHO7Y_M x 5 each
Inner Thigh Squeeze – https://www.youtube.com/watch?v=06Ev6dkyYRw x 10
Penguins – https://www.youtube.com/watch?v=O3LQd-DJtXs x 15 each
Conditioning –
5RFT –
40 butt kicks each leg
30 high knees each leg
20 goblet squats
High knees – https://www.youtube.com/watch?v=ZyMqzYra8g4
Butt kicks – https://www.youtube.com/watch?v=ZyMqzYra8g4
Goblet squat – https://youtu.be/_OqNhWR3AnU
Five rounds for time of 40 each leg butt kicks, 30 each leg high knees and 20 goblet squats with a weight you dont really want to do 20 times without stopping but you can.
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 2 min