Intermediate
High knees x 30 seconds
Complete 8 hip circles / side
Complete 8 alternating cossack squats / side
Complete 12 leg swings / side
Complete 12 Lateral leg swings / side
Complete 12 psoas march steps on each side
Strength:
3 Sets:
3 Back squats
Rest x 60 sec
Farmer carry x 30 sec
Rest x 60 sec
Muscular Endurance:
Complete the following every 2 minutes for 18 minutes (3 sets):
10 Alternating dumbbell reverse lunges / side
Pallof hold x 45 sec / side
10 Toes to bar or hanging knee raises @2121
Metabolic Conditioning:
Complete the following for time –
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:
Kettlebell swings
Goblet squats
V-ups
Mobility:
Complete the super couch stretch or standing quad stretch for 45 seconds on each side
Complete the lying banded hip stretch for 45 seconds on each side
Beginner
High knees x 30 seconds
Complete 8 hip circles / side
Complete 8 alternating cossack squats / side
Complete 10 leg swings / side
Complete 10 Lateral leg swings / side
Complete 10 psoas march steps on each side
Strength:
3 Sets:
5 Back squats
Rest x 60 sec
Farmer carry x 30 sec
Rest x 60 sec
Muscular Endurance:
Complete the following every 2 minutes for 18 minutes (3 sets):
10 Alternating reverse lunges / side
Pallof hold x 30 sec / side
10 Leg raises @2121
Metabolic Conditioning:
Complete the following for time –
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:
Kettlebell swings
Goblet squats
Full body crunches
Mobility:
Complete the super couch stretch or standing quad stretch for 45 seconds on each side
Complete the lying banded hip stretch for 45 seconds on each side
