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..
Bird Dogs – https://www.youtube.com/watch?v=SgkryO1VPt4 x 5 each
Prone Snow Angels- https://www.youtube.com/watch?v=LW-SlgTfd-o x 10
Hip Rotations (Seated ) – https://www.youtube.com/watch?v=xqfhZuWq7TY x 5 each
Crunches on a Stability Ball – https://www.youtube.com/watch?v=CeMT4hJeo5U x 10
Crunches (SIDE) on SB- https://www.youtube.com/watch?v=QXQW59Q-mgo x 10 each
Single Leg Extensions on SB – https://www.youtube.com/watch?v=gEVza93mKbU x 10 each
Plank with legs on SB – https://www.youtube.com/watch?v=grdKkg_mXns x :20
Conditioning –
For time –
50 alternating forward lunges
:30 any plank variation
50 KB Swings
:30 any plank variation
50 alternating reverse lunges
:30 any plank variation
50 KB Swings
:30 any plank variation
50 alternating lateral lunges
:30 any plank variation
Forward lunges – https://www.youtube.com/watch?v=s5bI4KNrMbU
Reverse lunges – https://www.youtube.com/watch?v=QTdFikof4c8
Lateral lunges – https://www.youtube.com/watch?v=lDf0mp2nc3s
KB Swing (Russian/ American) – https://www.youtube.com/watch?v=RBUFRj-nM9g
For time complete 50 total forward lunges, alternating, bodyweight only, then go right into a :30 plank of any kind. Then 50 KB swings with a light KB, then a :30 plank. Then 50 total reverse lunges, then :30 plank. Then 50 more KB swings, then :30 plank. Then 50 total more lateral lunges, then a :30 plank
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Lunge/half splits – https://www.youtube.com/watch?v=aQC-0COQkA8 x 1 min lunge each, 1 min half split, each