4.13.24Conditioning

Warm Up/ Dynamic Stretches/ Mobility/ Core – THREE Times

Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E&utm_source=rss&utm_medium=rss x 5 in/ 5 out then sync breath with movement for the following..

QL Walk – https://www.youtube.com/watch?v=QmiYmsb2RWU&utm_source=rss&utm_medium=rss x 5 each leg fwd/ back

Hip Rotations on All Fours – https://www.youtube.com/watch?v=H2L6Z2GHedk&utm_source=rss&utm_medium=rss x 5 each

Thoracic Spine Rotation in Squat – https://www.youtube.com/watch?v=xsgZlda7CkE&utm_source=rss&utm_medium=rss x 5 each

Torso Rotations – https://www.youtube.com/watch?v=oKK8w-xrSRw&utm_source=rss&utm_medium=rss x 10 each

Standing Single Leg Extension – https://www.youtube.com/watch?v=h-TnnEppLek&utm_source=rss&utm_medium=rss x :10 each

Inch Worms – https://www.youtube.com/watch?v=88–HgE7fhk&utm_source=rss&utm_medium=rss INTO 

High Plank Leg raises – https://www.youtube.com/watch?v=SXbTUu3gYSo&utm_source=rss&utm_medium=rss x 5 (1 leg raise each leg, each rep)

Swimmers – https://www.youtube.com/watch?v=f3Btf9ISuyk&utm_source=rss&utm_medium=rss x 5 each

Crunches – https://www.youtube.com/watch?v=Ov2beysxVj8&utm_source=rss&utm_medium=rss x 10

Conditioning – 

EMOM20

1 – 10 burpees

2 – 5 each leg forward to reverse lunge

3 – 8 each prone rows

4 – 8 each single leg deadlifts

5 – 15 pikes or v-ups

Burpees – https://www.youtube.com/watch?v=hYDtnFoB7eo&feature=youtu.be&utm_source=rss&utm_medium=rss

Forward lunge to reverse lunge – https://www.youtube.com/watch?v=RSMVmAhv-60&utm_source=rss&utm_medium=rss

Prone Row – https://www.youtube.com/watch?v=Ol1BI7bUQfE&utm_source=rss&utm_medium=rss

Suitcase DB/KB Deadlift – https://www.youtube.com/watch?v=IrGPtgS67UE&utm_source=rss&utm_medium=rss

Pikes – https://www.youtube.com/watch?v=lAR4dDwKT-s&utm_source=rss&utm_medium=rss

V-Ups – https://www.youtube.com/watch?v=wH-lezDVFb8&utm_source=rss&utm_medium=rss

Set a timer to beep every minute on the minute for 20 minutes. On your first minute, complete 10 burpees. You may jump or step back/ up on each, then rest in whatever time you have left. Minute 2, complete 5 forward to refer lunges with each leg. Do not alternate, start on your weaker side. You can hold db’s or not. Minute 3, complete 8 each side prone rows with a moderate to light weight. Minute 4, complete 8 each side single arm deadlifts with a moderate weight. And minute 5, complete 15 v-ups or pikes. Repeat this for four rounds. 

Cool down/ static stretch –

Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqM&utm_source=rss&utm_medium=rsswhile stretching Seated Twist – https://www.youtube.com/watch?v=9uEkFSHoIc4&utm_source=rss&utm_medium=rss x 1 min each

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