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..
Russian baby makers – https://youtu.be/UCxJlrWBrl8
Scap Pushups – https://www.youtube.com/watch?v=y8N4MB3RRKs
Prone Lat Pulldowns – https://www.youtube.com/watch?v=LW-SlgTfd-o x 15
Crab Taps – https://www.youtube.com/watch?v=oKA-2hsDSEU x 5 each
Lying Hip Abductions – https://www.youtube.com/watch?v=lhEcVDAHuAU x 10 each
Reverse Crunches – https://www.youtube.com/watch?v=Vde9d7HRsf0 x 15
Kneeling TO Squat – https://www.youtube.com/watch?v=ju2T5AHVIZM x 5 each leading
Toe Taps in pelvic tilt – https://www.youtube.com/watch?v=4ntD5BTauJk x 10 each
High plank shoulder taps – https://www.youtube.com/watch?v=BvFrwdb5nPE x :15
Conditioning –
EMOM20
1 – :50 cardio of choice
2 – 15 sit ups
3 – 15 KB swings
4 – 15 groiners
5 – 10 single arm thrusters
Every minute on the minute for 20 minutes. Minute 1 complete :50 of any cardio. Minute 2 complete 15 sit ups. Minute 3 complete 15 heavy KB swings (American.) Minute 4 complete 15 groiners. Minute 5 complete 10 single arm thrusters with a moderate weight. Alternate hands each reps for ten total reps. Do this 4 times through.
Situps (knees straight/ bent/ splayed) – https://www.youtube.com/watch?v=TbIWHi_CWB4
KB Swing (American) – https://www.youtube.com/watch?v=RBUFRj-nM9g
Groiners – https://www.youtube.com/watch?v=muCzF8Ol1bA
Thrusters (DB/KB, single arm) – https://www.youtube.com/watch?v=jjoMvt4nxE0
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Single Leg Seated Forward Fold – https://www.youtube.com/watch?v=lWylYwvTZ3g x :60 ea