WARM UP
CIRCUIT 1: (45 SECONDS: 3 ROUNDS)
(1/7) LEGS: (1) ALT SNATCHES (2) SQUAT TO SIDE STEP (3) NARROW /WIDE SQUAT
(2/7) AGILITY: (1) UP AND OVERS, (2) HOP OVERS (3) IN & OUTS
(3/7) LB: (1) DL + CALF RAISE (2) CALF RAISES (3) CARRIES
(4/7) TRICEP: (1) 1DB EXTENSION (2) TOP HELD LOWERS (3) PULSES
(5/7). QUICK: (1) FRONT JACKS, (2) MOUNTAIN CLIMBERS, (3) SQUAT TO ALT KNEE LIFT
(6/7). CORE: (1) R STAGGER STANCE CHOPS (2) L STAG STANCE CHOPS (3) ROTATIONS
(7/7). FLOOR: (1) TABLE TOP/ PLANK ROWS (2) R SIDE PLANK LIFT (3) L SIDE PLANK LIFT
Up Next in ALL
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10 Minute Total Body Seated Stretch #1
1.) NECK STS + ROLLS
2.) SIDE TO SIDE STRETCH
3.) CHEST/BACK OPENER
4.) GROIN STRETCH
5.) R HAMSTRING
6.) L HAMSTRING
7.) HANDS UP + TORSO TWISTS
8.) WRIST ROLLS -
4-3-2 (15 Minute Stretch) #4
WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) LATS
2.) HIP HINGES
3.) DOWN DOGS
4.) SUPINE ROTATIONS
COOL DOWN: -
4-3-2 (15 Minute Lower Body Strength) #3
WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) WEIGHTED SQUATS
2.) SUMO DEADLIFTS
3.) WEIGHTED REVERSE LUNGES
4.) GLUTE BRIDGES
COOL DOWN:
