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..
Cat Cows – https://www.youtube.com/watch?v=c318HDyfZXQ x 5
Bird Dogs – https://www.youtube.com/watch?v=SgkryO1VPt4 x 5 each
Pass Throughs with Band – https://www.youtube.com/watch?v=M8C7PojrEkg x 5 each way
Russian baby makers – https://youtu.be/UCxJlrWBrl8 x 5
Hip Rotations in a Squat – https://www.youtube.com/watch?v=hPZ3igh80Mc x 5 each
Swimmers – https://www.youtube.com/watch?v=f3Btf9ISuyk x 5 each, paused
Low Plank Tripod – https://www.youtube.com/watch?v=SxcZwJCNzho x :05 hold each
Seated Hip Flexor Lifts (one leg; together, straddle) – https://www.youtube.com/watch?v=jnSqq4pHThg x 5 each
Crunches (knee to opp elbow) – https://www.youtube.com/watch?v=xaK4a5u7mDI x 5 each
Conditioning –
Every 3:00 x 6 rounds
10 jumping lunges each leg
10 thrusters
10 kneeling to squats
Jumping Lunges – https://www.youtube.com/watch?v=b8J4wW0ClhY
Thrusters (DB/KB/BB two-arm) – https://www.youtube.com/watch?v=jjoMvt4nxE0
Kneeling TO Squat – https://www.youtube.com/watch?v=ju2T5AHVIZM
In a 3:00 window, complete 10 jumping lunges each leg, ten moderate weight thrusters, then 10 total (5 each leg leading) bodyweight kneeling to squats. Rest for the remainder of the 3 minute window and repeat for 6 rounds.
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