FULL BODY STRENGTH & CONDITIONING

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WARM-UP

↻ 1 Set, No Rest

Hip Hugs

Dynamic Quad Pulls

Hamstring Scoops

Tin Soldiers

Hurdle Steps

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ACTIVATION

↻ 1 Set, No Rest

Deadbugs

Bird Dogs

Glute Bridge Marches

Single Leg Bridges

Reverse Snow Angels

Single Leg Supported Squats

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Strength & Conditioning 1

↻ 2-3 Sets, 1:00 Max Rest Between Sets

Step-Up Shoulder Press

Air Jump Rope

Bird Dog Row

Sprinter’s Crunch

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Strength & COnditioning 2

↻ 2-3 Sets, 1:00 Max Rest Between Sets

Squat to Reverse Lunge

Wall Sprint

Bridge DB Press

Power Jacks

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CORE FINISHER

↻ 10 Sets, 0:10 Seconds Rest Between Sets

Low Plank Hold

Push-Up

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COOL-DOWN

↻ 1 Set

Downward Facing Dog Flow

Hamstring Floss

Elevated Pigeon Stretch

Bench Thoracic Spine Mobilization

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