Intermediate
Complete 8 hip circles / side
6 Cat-cows
Complete 12 leg swings / side
Complete 12 Lateral leg swings / side
8 Leg figure eight’s / side
Strength:
Complete the following every 3 minutes for 12 minutes (4 sets):
4 Dropping deadlifts / 3 Tall box jumps
3 Dropping deadlifts / 2 Tall box jumps x 3
Muscular Endurance:
3 sets –
8 Floor presses
8 One arm rows / side
Metabolic Conditioning:
Complete 6 rounds of the following working for 20 seconds at each station with 5 seconds rest between stations –
Station 1: Burpees
Station 2: Atomic sit-ups or sit-ups
Station 3: Plank jacks
Mobility:
Complete the banded hip flexor stretch for 40 seconds on each side
Complete a seated or kneeling trap stretch for 30 seconds on each side.
Complete the neck side-bend stretch for 30 seconds on each side.
Beginner
Complete 8 hip circles / side
6 Cat-cows
Complete 12 leg swings / side
Complete 12 Lateral leg swings / side
8 Leg figure eight’s / side
Strength:
Complete the following every 3 minutes for 12 minutes (4 sets):
6 Dropping deadlifts / 5 Box jumps
5 Dropping deadlifts / 4 Tall box jumps x 3
Muscular Endurance:
3 sets –
8 Floor presses
8 One arm rows / side
Metabolic Conditioning:
Complete 6 rounds of the following working for 20 seconds at each station with 5 seconds rest between stations –
Station 1: Burpees
Station 2: Sit-ups or crunches
Station 3: Plank jacks
Mobility:
Complete the banded hip flexor stretch for 40 seconds on each side
Complete a seated or kneeling trap stretch for 30 seconds on each side.
Complete the neck side-bend stretch for 30 seconds on each side.
