Warm Up/ Dynamic Stretches/ Mobility/ Core – Three rounds
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Bird Dogs – https://www.youtube.com/watch?v=SgkryO1VPt4 x 5 each, moving
Forward Reach in Pike (banded) – https://www.youtube.com/watch?v=bANcQhHsRao x 10
Pull Aparts with Band – https://www.youtube.com/watch?v=-GeLMK_2ZuU x 10
Good mornings with band (back) – https://www.youtube.com/watch?v=ExNfnyHr1lI x10
Forward Reach in Straddle (banded) – https://www.youtube.com/watch?v=bANcQhHsRao x 10
High Plank Circles – https://www.youtube.com/watch?v=QczFoHO7Y_M x 5 each
High Plank Tripod – https://www.youtube.com/watch?v=grU1rl6uEhI x :05 each up
Crunches w/ pelvic tilt – https://www.youtube.com/watch?v=pcUQpvKKE_U x 15
Conditioning –
4 sets –
15 box jump overs
10 bicep curl to shoulder press
5 1 and 1/4 squats
Rest 1 min
Complete 15 box jump overs, 10 curl to presses, 5 1 and 1/4 db squats, then rest 1 minute. Do this four times. Each interval time is your score. If you cannot jump up and over, just perform 15 jumps. Then your curl to press should be challenging. You could do all of them without stopping, but you should feel like it’s really hard to. Then your DB weight on the squats should be heavy too because it’s only 5 reps.
Box Jump Overs- https://www.youtube.com/watch?v=VzlAl0rGPBw
Bicep Curl to Shoulder Press – https://www.youtube.com/watch?v=ynZ0TLmAAaE
1 and 1/4 squats with DB’s and KB’s – https://youtu.be/pwLSSjpWqAQ
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Reclined Supine Twist – https://www.youtube.com/watch?v=1mAgGNxOtkQ x 1-2 min each