4.10.24Conditioning

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..

Downward Dog to Upward Dog – https://www.youtube.com/watch?v=Wp17aJoxQoY&utm_source=rss&utm_medium=rss x 5

Air squat – https://youtu.be/dHcOVV2Pn-U?utm_source=rss&utm_medium=rss x :30

Bird Dogs – https://www.youtube.com/watch?v=SgkryO1VPt4&utm_source=rss&utm_medium=rss x 5 each

Squat Hold – https://youtu.be/ajx_W6jeHWg?utm_source=rss&utm_medium=rss x :30

Single leg glute bridge – https://www.youtube.com/watch?v=yZghWxCQBJ4&utm_source=rss&utm_medium=rss x 5 each

Skate Hops – https://www.youtube.com/watch?v=-v1rrwdFDuo&utm_source=rss&utm_medium=rss x :30

Bounce bounce push push- https://www.youtube.com/watch?v=PJHCSU3Pois&utm_source=rss&utm_medium=rss x 5 each

Low Plank – https://www.youtube.com/watch?v=KN4b8eK2rTE&feature=youtu.be&utm_source=rss&utm_medium=rss x :30

Reverse Crunches w/ a Twist – https://www.youtube.com/watch?v=vaOSkzY_KyI&utm_source=rss&utm_medium=rss x 5 each

Side Plank – https://www.youtube.com/watch?v=rtoMC1fDBhU&utm_source=rss&utm_medium=rss x :30 each

High Side Plank Hip Lower/ Raise – https://www.youtube.com/watch?v=uTZTNobAdiE&utm_source=rss&utm_medium=rss x 5 ea

High Plank Object Shift – https://www.youtube.com/watch?v=L8y-DwXpwMU&utm_source=rss&utm_medium=rss x :30

Conditioning –

AMRAP12

5 sit ups

3 front squats

1..2..3.. hammer curl to overhead press

Straight knee sit up – https://www.youtube.com/watch?v=TbIWHi_CWB4&utm_source=rss&utm_medium=rss

Front squat with KB or DB – https://youtu.be/91jVBja_5HU?utm_source=rss&utm_medium=rss

Hammer curl to overhead press – https://www.youtube.com/watch?v=ynZ0TLmAAaE&utm_source=rss&utm_medium=rss

In 12 minutes, complete as many rounds/ reps as possible of 5 straight leg sit ups, 3 front squats and an ascending ladder of hammer curl to overhead presses. On your front squats, it’s only 3 each round so use a heavier weight. For your curl and press, it’s also a low number, but it does ascend, so go a little heavier. If you have to break these up because they get heavy, that’s okay. 

Cool down/ static stretch – 

Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqM&utm_source=rss&utm_medium=rsswhile stretching

Lizard Lunge – https://www.youtube.com/watch?v=ExGBCZHmn3M&utm_source=rss&utm_medium=rss x :60 each

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