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..
Thoracic Spine Rotation in Squat – https://www.youtube.com/watch?v=xsgZlda7CkE x 5 each
Hip Rotations on All Fours – https://www.youtube.com/watch?v=H2L6Z2GHedk x 5 each leg, each way
Inner Thigh Squeeze – https://www.youtube.com/watch?v=06Ev6dkyYRw x 5 + 2 sec hold each
Switches with a Stability Ball – https://www.youtube.com/watch?v=ZkHpWfCLXQU x 5 each
Reverse Hypers on a Stability Ball – https://www.youtube.com/watch?v=Gxhefhe7ujM x 10
Deadbugs with a Dumbbell – https://www.youtube.com/watch?v=vEraRtL6RX0 x 5 each
Clamshells – Dynamic Side Plank – https://www.youtube.com/watch?v=We0MxxFPAuk x 10 ea
Conditioning –
For time –
30 each way medball lateral hops feet apart
25 each leg BW walking lunges
15 each way medball lateral hops feet together
10 each arm devil press
15 each way medball lateral hops feet together
25 each leg BW walking lunges
30 each way medball lateral hops feet apart
For time complete 30 each walk medball lateral hops feet apart, 25 each leg bodyweight walking lunges, 15 each way hops with feet together, 10 each arm devil press, then back up. Use a weight weight on presses.
Medball Lateral Hops together or apart – https://www.youtube.com/watch?v=FS_3EuXHYtM
Walking lunges(bodyweight) – https://www.youtube.com/watch?v=smbQNyc0nLQ
Devil Press – https://www.youtube.com/watch?v=BHBa7vdjRPc
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Neck/ Trap Stretches – https://www.youtube.com/watch?v=ZhuK9v9ygaE x 30 sec each
Reclined Supine Twist – https://www.youtube.com/watch?v=1mAgGNxOtkQ x 30 sec each