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..
Scorpions – https://www.youtube.com/watch?v=QmGbTUcwCa4 x 5 each
Prone Lat Pulldowns – https://www.youtube.com/watch?v=LW-SlgTfd-o x 10
Forward Reach in Pike/ Straddle (no band) – https://www.youtube.com/watch?v=bANcQhHsRao x 15
Bird Dogs – https://www.youtube.com/watch?v=SgkryO1VPt4 x 5 each
Adductor Rocks – https://www.youtube.com/watch?v=a3shDbHNkWg x 10 each
Quadruped – https://www.youtube.com/watch?v=znhA8sdqfXs x :15 hold
Curl Ups – https://www.youtube.com/watch?v=GfL9iIRSiTU x 5 each
Lying leg raises – https://www.youtube.com/watch?v=Z9Ym26LGlrA x 10
Inner Thigh Squeeze – https://www.youtube.com/watch?v=06Ev6dkyYRw x :15 hold
Conditioning –
EMOM5 – 20 groiners then max effort cardio of choice
EMOM5 – 10 box hop overs feet apart, each side
EMOM5 – 10 box jump overs feet together, each side
Groiners – https://www.youtube.com/watch?v=muCzF8Ol1bA
Bench Hop Overs Feet Apart – https://www.youtube.com/watch?v=30iaRbhrMGs
Bench Hop Overs Feet Together – https://www.youtube.com/watch?v=y5mfRrZUZ5c
Set a timer to beep every minute on the minute. Minute 1, complete 20 groiners, then in whatever time you have left in that minute, do some cardio like run, or run in place or jumping jacks, etc. Then after five minutes switch to 10 box hop overs with your feet apart, each side, or 20 reps, then finish the minute with cardio. After 5 rounds switch to 10 box jump overs feet together, each side or 20 reps of that, with cardio after to finish each minute.
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