lets get it
WARM UP
10 minutes:
5 ea. Spider lunge (rotate both ways)
5 ea. Side-lying T-spine rotations
15 ea. Y + T + W
5 Hand-release push up + shoulder/knee taps
20 ea. 4-position Bridges
15 ea. Single-leg bridges
25 Hollow rocks
50 Jumping jacks
BOTTOMS UP
3 Rounds
20 Prisoner squats
20 Wide-stance squats
20 Narrow-stance squats
20 Lunge skips (total)
Rest 90 seconds
3 Rounds
20 Lateral lunges (total)
20 Speed skaters
20 Single-leg sit-stands (total)
20 180º Squat jumps
Rest at least 90 seconds…
TOP DOWN
3 Rounds
20 Kick thru’s
20 T-Push ups
20 Flutter kicks (each)
20 T-Spine extensions
Rest 90 seconds
3 Rounds
20 Bird dog push ups
20 Dynamic Side plank (each)
20 Tricep dips
20 Burpees
Rest at least 90 seconds…
AAAAAAAAAABS
3 Rounds, 30 reps each
1. Plank taps
2. Russian twist (slow)
3. Side plank hug (15x ea.)
4. Hollow rocks
