Warm Up/ Dynamic Stretches/ Mobility/ Core – 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..
TWO TIMES –
Bird Dogs – https://www.youtube.com/watch?v=SgkryO1VPt4 x 5 each, pause in extension and squeeze on each rep
Pass Throughs with Band – https://www.youtube.com/watch?v=M8C7PojrEkg x 10
Quadruped – https://www.youtube.com/watch?v=znhA8sdqfXs x :15 hold
Scap Pushups – https://www.youtube.com/watch?v=y8N4MB3RRKs x 20
THEN, TWO TIMES –
1 and 1/4 squats with DB’s and KB’s – https://youtu.be/pwLSSjpWqAQ x 5
Lying Hip Abductions – https://www.youtube.com/watch?v=lhEcVDAHuAU x 10 each
Bottoms Ups KB Hold (Two-Arm) – https://www.youtube.com/watch?v=AUJhWhCoPzo x :15 hold
Penguins – https://www.youtube.com/watch?v=O3LQd-DJtXs x 20 each
Boat – High to Low – https://www.youtube.com/watch?v=bAIVjZxe6Sc x :30, moving every :5
Conditioning –
AMRAP12
12 goblet squats
12 sit ups
12 DB Swings
12 single arm devil press
Goblet squat – https://youtu.be/_OqNhWR3AnU
Situps (knees straight/ bent/ splayed) – https://www.youtube.com/watch?v=TbIWHi_CWB4
KB Swing (American) – https://www.youtube.com/watch?v=RBUFRj-nM9g
Devil press (single arm) – https://www.youtube.com/watch?v=_7K7fvWGyGM
In 12 minutes complete as many rounds/ reps as possible of 12 goblet squats, 12 sit ups (any variation), 12 DB swings with a moderate weight, then 12 alternating arm, single arm devil presses.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Frog Pose – https://www.youtube.com/watch?v=ETOXoE3DTJg x 2-3 min