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..
Adductor Rocks – https://www.youtube.com/watch?v=a3shDbHNkWg&utm_source=rss&utm_medium=rss x 10 each
Kang squat – https://youtu.be/UFJabWJZnzg?utm_source=rss&utm_medium=rss x 10
Thoracic Spine Rotation in Squat – https://www.youtube.com/watch?v=xsgZlda7CkE&utm_source=rss&utm_medium=rss x 5 each
Duck Walk – https://www.youtube.com/watch?v=7gVaV5lRnv0&utm_source=rss&utm_medium=rss x 5 each leg forward/ back
Inch Worms – https://www.youtube.com/watch?v=88–HgE7fhk&utm_source=rss&utm_medium=rss x 5
High plank shoulder taps – https://www.youtube.com/watch?v=BvFrwdb5nPE&utm_source=rss&utm_medium=rss x 10 each
Flutter Kicks on Belly – https://www.youtube.com/watch?v=WeQ4E0xbKno&utm_source=rss&utm_medium=rss x 10 each
Seated Hip Flexor Lifts (one legs; together/ straddle) – https://www.youtube.com/watch?v=jnSqq4pHThg&utm_source=rss&utm_medium=rss x 5 each leg, each way
Low Side Plank, Hip Lower/ Raise – https://www.youtube.com/watch?v=_wmnQIafurk&utm_source=rss&utm_medium=rss x 10 each
Conditioning –
AMRAP 18
18 upright rows
10 single arm front squats
8 twisting v-ups
EMOM – 4 plyo plie squats
Upright rows with DB&KB (two arm) – https://www.youtube.com/watch?v=KCbP8Gu5V_4&utm_source=rss&utm_medium=rss
Single arm front squat with KB or DB – https://youtu.be/zNCzwmRF53A?utm_source=rss&utm_medium=rss
V-Up w/ Twist – https://www.youtube.com/watch?v=mc_Pom0kmLU&utm_source=rss&utm_medium=rss
Plyo Plie Squats – https://www.youtube.com/watch?v=uQhiPojEgTI&utm_source=rss&utm_medium=rss
Accumulate as many rounds/ reps as possible of 18 upright rows, 10 single arm front squats and 8 twisting v-ups, each way, in 18 minutes. BUT, every minute on the minute you must open up with 4 plyo plie squats. So set a timer to beep every minute on the minute for 18 minutes. Start with 4 plyo plie squats, then work your way through the rows, squats, v-ups, etc but when the timer beeps, you must do 4 plyo plie squats, then pick up where you left off.
Your score is the number of round/ reps you got EXCLUDING the plyo plies. For your upright rows choose a pretty light weight because 18 reps is a lot, and this is a long workout. Use one of those weights for your single arm squats. Do 5 with one arm then 5 with the other arm for 10 squats. Then on the v-ups, it’s 8 each direction or 16 total.
THIS IS A REPEAT FROM 4/21/23. CAN YOU BEAT YOUR PREVIOUS SCORE?
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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