WEEK 3 / DAY 4
Conditioning & Core Conditioning
⏲ 30-40 min
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
x4 Half Kneeling Shoulder Sweeps Each Arm
x12 Reverse Lunge Side Bends
Alternating
Conditioning & Abs #1
↻ 4 Sets
1:00 Max Rest Between Sets
x1:00 Single Leg Hops
To modify: jump rope or air rope
x1:00 Drop Squats
x0:30 Plank Saw
Conditioning & Abs #2
↻ 4 Sets
1:00 Max Rest Between Sets
x1:00 Lateral Bounds
x1:00 Plank Push-up Knee Taps
x0:30 Single Leg Drop to Ab Toe Touches
core conditioning #1
↻ 4 Sets
1:00 Max Rest Between Sets
x10 Side Plank Wrap Arounds Each Side
x10 Sprinter's Crunches Each SIde
Do all one side to start.
x10 Single Leg Sit-up Twist Side
x10 Single Leg Toe Touch Each Leg
x20 Flutters
Alternating
COOL DOWN
↻ 1 Set
x0:30 Rotating Child's Pose
x0:20 Thread the Needle Each Side
x0:20 Downward Facing Dog