WARM-UP
↻ 1 Set
No Rest
x6 World's Greatest Lunge Stretch
Alternating
x12 Tin Soldiers
Alternating
x12 Hurdle Steps
Alternating
x12 Hamstring Scoops
Alternating
x12 Dynamic Quad Stretches
Alternating
x12 Lateral Hip Openers
Alternating
x6 Half Kneeling Shoulder Sweeps Each Arm
x12 Reverse Lunge Side Bends
Alternating
STRENGTH ENDURANCE 1
↻ 2 Sets
1:00 Max Rest Between Sets
x12 Squat to Y Raise
Hold bottom squat position and perform 2 Y Raises each rep
x15 Reverse Lunge to Rows Each Leg
Row as you stand back up. Perform reps all on one side then switch.
x1:00 Jumping Jacks
STRENGTH ENDURANCE 2
↻ 2 Sets
1:00 Max Rest Between Sets
x15 Sumo Deadlifts
To modify: perform with moderately heavy weights or bands
x1 3-Way Push-Up Matrix
Perform x3 close, x3 neutral, x3 wide grip push-ups. To modify up: perform with superband
x1:00 Jumping Jacks
STRENGTH ENDURANCE 3
↻ 2 Sets
1:00 Max Rest Between Sets
x24 Fixed Feet Side Lunges
Alternating
x15 Heel Elevated Bridges
Perform on both legs
x1:00 Jumping Jacks
core endurance
↻ 2 Sets
0:30 Rest Between Sets
x20 Core Rotation Twists
Alternating
x20 Toe Touches
x20 Leg Raises
x0:30 Push-Up Knee Taps
COOL DOWN
↻ 1 Set
x0:30 Downward Facing Dog
x0:30 Rotating Child's Pose
x0:20 Thread the Needle Each Side
x0:20 Overhead Thoracic Spine Mobility
x0:20 Figure 4 Stretch Each Leg
x0:20 Laying Hip Stretch Each Leg
x0:20 Hamstring Floss Each Leg