Warm Up/ Dynamic Stretches- X Times
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
ONE TIME –
Couch stretch – https://www.youtube.com/watch?v=1mAgGNxOtkQ x :05 on/ :05 relax x 5 times each leg
TWO TIMES –
Eccentric rear foot elevated split squat – https://www.youtube.com/watch?v=1mAgGNxOtkQ x 8 each, :03 descent each rep
Banded high knees – https://www.youtube.com/watch?v=1mAgGNxOtkQ x 8 each, pause :02 each rep (set 1 is lying, set 2 is standing; perform all on one side then switch)
Circuit 1 – Three Times
Walking Lunges (DB/KB; dual; suitcase) – https://www.youtube.com/watch?v=i_zeOZPhJwI x 8 each
QP Shoulder taps – https://www.youtube.com/watch?v=WtNv-2WM0n8 x 8 each
Palloff Press – https://www.youtube.com/watch?v=Mtv5MxGBuVY x 8 each
Week 1, RPE ~7 as you feel out weights. Slow and controlled on shoulder taps and presses. Focus on anti-rotation for both.
Superset 2 – Three Times
Suitcase DB/KB Deadlift – https://www.youtube.com/watch?v=IrGPtgS67UE x 8 each
Situps (knees straight/ bent/ splayed) – https://www.youtube.com/watch?v=TbIWHi_CWB4 x 5/5/5
More anti-rotation to bring with you on the deadlifts. Sit ups are 5 each variation.
Circuit 3 – Three Times
Lateral band Walks – https://www.youtube.com/watch?v=6YOoNzxKzsM x 10 each
Clamshells – https://www.youtube.com/watch?v=nyDD9j5U0P8 x 10 each
Glute Bridge with Medball – https://www.youtube.com/watch?v=OgNwPq41C4s x 10
Side medball slams – https://www.youtube.com/watch?v=t0dxUymR4rU x 5 each
Plank on a Medball – https://www.youtube.com/watch?v=xGDu87-SUdU x :20
You can move through this quickly if you want to get your heart rate up. If you do not have a medball, hold an object like a yoga block or book on bridges; mimic the movement of the MB slams; and on the plank perform this on something unsteady if possible.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Wide leg forward fold – https://www.youtube.com/watch?v=wVji9wPIQt8 x 2 min