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..
Knees over toes stretch – https://www.youtube.com/watch?v=L2myhnV573Q&t=201s x 10 each
Toe Yoga – https://www.youtube.com/watch?v=L2myhnV573Q&t=201s x 5 big toe, each foot
Toe Yoga – https://www.youtube.com/watch?v=L2myhnV573Q&t=201s x 5 other toes, each
Short foot – https://www.youtube.com/watch?v=L2myhnV573Q&t=201s x 5 each
Kang squat – https://youtu.be/UFJabWJZnzg x 5
Superset 1 – Three Times
Single arm front squat with KB or DB – https://youtu.be/zNCzwmRF53A x 8 each
Flutter Kicks on Back – https://www.youtube.com/watch?v=0cJFBKPCumQ x :20
Flutter Kicks on Belly – https://www.youtube.com/watch?v=WeQ4E0xbKno x :20
Superset 2 – Three Times
Cable RDL – https://youtu.be/LhjUY34OEXE x 12
Side Plank – https://www.youtube.com/watch?v=rtoMC1fDBhU x :30 each
Circuit 3 – Three Times
Marching Glute Bridge with Band – https://www.youtube.com/watch?v=ItRAYam6Ctk x :30
High Plank – https://www.youtube.com/watch?v=SXJUwXrE9Rw x :30
Squat Hold – https://youtu.be/ajx_W6jeHWg x :30
Palloff Press – https://www.youtube.com/watch?v=Mtv5MxGBuVY x :30 each
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Squat hold stretch – https://youtu.be/JboVNJyGQpw x 1 min
Pigeon Pose – https://www.youtube.com/watch?v=4HalwkDAqEA x 30 sec each