Intermediate
Complete 8 hip circles / side
Complete 12 leg swings / side
Complete 12 Lateral leg swings / side
Complete 12 psoas march steps on each side
Complete 8 alternating cossack squats / side
Strength:
Complete the following every 2 minutes for 12 minutes (3 sets):
10 Back squats @ around 50%
10 Dumbbell presses
Muscular Endurance:
3 Sets:
12 Goblet squats
12 Weighted hip bridges
12 Push-ups
Metabolic Conditioning:
Complete 3 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Reverse lunge sprinter step-ups
Station 2: Toes to bar
Station 3: Wall balls
Station 4: V-ups
Mobility:
Complete the standing quad stretch for 30 seconds on each side.
Complete the deep squat stretch for 2 minutes with arms overhead.
Beginner
Complete 8 hip circles / side
Complete 12 leg swings / side
Complete 12 Lateral leg swings / side
Complete 12 psoas march steps on each side
Complete 8 alternating cossack squats / side
Strength:
Complete the following every 2 minutes for 12 minutes (3 sets):
10 Back squats
10 Dumbbell presses
Muscular Endurance:
3 Sets:
12 Goblet squats
12 Weighted hip bridges
12 Push-ups
Metabolic Conditioning:
Complete 3 rounds of the following working for 30 seconds at each station with 15 seconds rest between stations –
Station 1: Step-ups
Station 2: Lying knee tucks
Station 3: Wall balls
Station 4: V-ups
Mobility:
Complete the standing quad stretch for 30 seconds on each side.
Complete the deep squat stretch for 2 minutes with arms overhead.
