Warm Up
- 2 Minute Row or Jump Rope
- Band Pass Throughs x 10
- Lateral Band Walk x 15 (each Side)
- Lunge to Scaption x 10 (each side)
- Inch Worm Push Up x 10
- Pike Hold to Deep Squat x 10
Workout
3 Supersets of 10 Reps. Complete each superset three (3) times. No rest between exercises in the superset, 90-120 seconds rest between supersets.
- Superset 1
- Bear Crawl
Forward/backward for 60 secs - Body Weight Squats
- Push Ups
- Bear Crawl
- Superset 2
- Split Squat Jumps
- Tricep Bench Dips
- Calf Raises
- Superset 3
- Core
- Plank to Arm Reach (alternating)
- Banded Dead Bug
Cool Down
- Kneeling Hip Flexor Stretch x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 30 seconds –> w/ T-Frame x 5 (each side)
- Lizard Stretch x 30 seconds –> w/ T-Frame x 5 (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
Warm Up
- 2 Minute Row or Jump Rope
- Band Pass Throughs x 10
- Lateral Band Walk x 15 (each Side)
- Lunge to Scaption x 10 (each side)
- Inch Worm Push Up x 10
- Pike Hold to Deep Squat x 10
Workout
4 Supersets of 12 Reps. Complete each superset three (3) times. No rest between exercises in the superset, 90-120 seconds rest between supersets.
- Superset 1
- Bear Crawl
Forward/backward for 60 secs - Body Weight Squats
- Push Ups
- Bear Crawl
- Superset 2
- Split Squat Jumps
- Tricep Bench Dips
- Calf Raises
- Superset 3
- Core
- Plank to Arm Reach (alternating)
- Banded Dead Bug
Cool Down
- Kneeling Hip Flexor Stretch x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 30 seconds –> w/ T-Frame x 5 (each side)
- Lizard Stretch x 30 seconds –> w/ T-Frame x 5 (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
Warm Up
- 2 Minute Row or Jump Rope
- Band Pass Throughs x 10
- Lateral Band Walk x 15 (each Side)
- Lunge to Scaption x 10 (each side)
- Inch Worm Push Up x 10
- Pike Hold to Deep Squat x 10
Workout
3 Supersets of 10 Reps. Complete each superset three (3) times. No rest between exercises in the superset, 90-120 seconds rest between supersets.
- Superset 1
- Lateral Bear Crawl
Back and forth for 60 secs. - Body Weight Squats
- Decline Push Ups
- Lateral Bear Crawl
- Superset 2
- Jumping Split Squats
- Elevated Tricep Bench Dips
- Negative Calf Raises
- Superset 3
- Core
- Plank to Arm Reach (alternating)
- Banded Dead Bug
Cool Down
- Kneeling Hip Flexor Stretch x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 30 seconds –> w/ T-Frame x 5 (each side)
- Lizard Stretch x 30 seconds –> w/ T-Frame x 5 (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
Warm Up
- 2 Minute Row or Jump Rope
- Band Pass Throughs x 10
- Lateral Band Walk x 15 (each Side)
- Lunge to Scaption x 10 (each side)
- Inch Worm Push Up x 10
- Pike Hold to Deep Squat x 10
Workout
4 Supersets of 12 Reps. Complete each superset four (4) times. No rest between exercises in the superset, 90-120 seconds rest between supersets.
- Superset 1
- Lateral Bear Crawl
Back and forth for 60 sec - Body Weight Squats
- Decline Push Ups
- Lateral Bear Crawl
- Superset 2
- Jumping Split Squats
- Elevated Tricep Bench Dips
- Negative Calf Raises
- Superset 3
- Core
- Plank to Arm Reach (alternating)
- Banded Dead Bug
Cool Down
- Kneeling Hip Flexor Stretch x 30 seconds (each side)
- Band Hamstring Stretch x 60 seconds (each side)
- Pigeon Stretch x 30 seconds –> w/ T-Frame x 5 (each side)
- Lizard Stretch x 30 seconds –> w/ T-Frame x 5 (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
