Warm Up/ Dynamic Stretches – Two Times
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Couch stretch – https://www.youtube.com/watch?v=y5rsUbfYMtc x 10 pulses each leg
Rear foot elevated split squats – https://www.youtube.com/watch?v=y5rsUbfYMtc x 5 each
Banded high knees – https://www.youtube.com/watch?v=y5rsUbfYMtc x 5 each
Superset 1 – Three Times
Glute bridge with Dumbbell – https://www.youtube.com/watch?v=YGUZWrgNfNM x 12
Lying leg raises – https://www.youtube.com/watch?v=Z9Ym26LGlrA x 10
Circuit 2 – Three Times
Step Up with knee drive – https://www.youtube.com/watch?v=IoZstrg12aM x 10 each
Low Plank Body Saw – https://www.youtube.com/watch?v=s3bGyLlBX1w x :20
Low Side Plank, Hip Lower/ Raise – https://www.youtube.com/watch?v=_wmnQIafurk x :20
Low Plank Tripod – https://www.youtube.com/watch?v=SxcZwJCNzho x :20
Circuit 3 – Three Times
Single Leg Extensions on a Stability Ball – https://www.youtube.com/watch?v=gEVza93mKbU x 12 each
Bridge on SB – https://www.youtube.com/watch?v=0EO-h8lp0ko x 15
Crunches (SIDE) on a Stability Ball – https://www.youtube.com/watch?v=QXQW59Q-mgo x 10 each
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Figure Four – Reclined/ Standing – https://www.youtube.com/watch?v=LvHMoeXx3zY x :30 each
Standing Forward Fold – https://www.youtube.com/watch?v=7_IM-0080A8 x 60 sec