10 moves to get your body energized for the day to begin, (or wind down for the end of the day) I enjoy doing these stretches when I wake up and when I do them, I feel like I've gotten a 'win' for the day!
1.) R/L TORSO ROTATIONS supine bed
2.) SEATED QL STRETCH
3.) BED FLOPPERS
4.) FIGURE 4 RIGHT
5.) FIGURE 4 LEFT
6.) DOWN DOGS
7.) CHILDS' POSE/LAT STRETCH
8.) GROIN
9.) SUPINE TWIST R
10.) SUPINE TWIST L
11.) TRANSVERSE ABD HOLDS
Up Next in 20 Minute
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LIFT18 TOTAL BODY STRENGTH DAY 14
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) REVERSE FLY
2.) DB CURL TO ALT FRONT RAISE
3.) RDLSCIRCUIT 2: (2 ROUNDS)
1.) UPRIGHT ROW
2.) CHEST PRESS TO LEG LOWER
3.) SIDE LYING WEIGHTED LEG LIFTS
COOL DOWN -
LIFT18 TOTAL BODY STRENGTH DAY 13
WARM UP
CIRCUIT 1: (2 ROUNDS)
1.) LATERAL LUNGE
2.) ALT TRICEP KICKBACK
3.) ALT ONE ARM PICK UPCIRCUIT 2: (2 ROUNDS)
1.) GOBLET + ALT REV. LUNGE
2.) 1DB BICEP TO PRESS
3.) SUMO DEADLIFT
COOL DOWN -
LIFT18 TOTAL BODY STRENGTH DAY 12
WARM UP
CIRCUIT 1: (2 ROUNDS
1.) ISOMETRIC BICEP HOLD SQUAT
2.) 1DB GOOD MORNINGS
3.) STATIC PLANKSCIRCUIT 2: (2 ROUNDS)
1.) DEADLIFTS
2.) 1DB ROW
3.) WALL SIT
COOL DOWN
