WEEK 6 / DAY 2

TOTAL BODY & CORE STRENGTH

⏲ 60-75 min

WARM-UP

↻ 1 Set
No Rest

x12 Tin Soldiers

Alternating

x12 Hurdle Steps

Alternating

x12 World's Greatest Lunge Stretch to Deep Squat to Overhead Mobility

Alternating

x12 Hamstring Scoops

Alternating

x12 Dynamic Quad Stretches

Alternating

x6 Half Kneeling Shoulder Sweeps Each Arm

x12 Reverse Lunge Side Bends

Alternating

x20 Hollow Body Rocks

Rotational Strength & Stability

↻ 3 Sets
1:30 Rest Between Sets

x6 Around the World Push-Ups Each Direction

To modify up: elevate hands about 4" off the ground
To modify down: perform on knees

x12 Lunge Rotations Each Side

To modify: hold on to a light weight, medicine ball, or household object

x12 Transverse Rotation Lunges Each Leg

x15 Side Plank Wrap Arounds Each Side

STRENGTH #2

↻ 2 Sets
1:30 Rest Between Sets

x8 Side Lunge to Lat Pull Each Side

To modify: hold on to light weights or household objects

x8 Step-Up to Row Each Leg

To modify: anchor a band in front or hold on to light weights or household objects

x10 Squat to Y Raise

To modify: hold on to light weights or household objects

core strength

↻ 2 Sets
1:00 Rest Between Sets

x1 Dynamic Core Matrix

Perform 12 reps on each exercise on each side when applicable: High Plank Shoulder Taps, Side Plank Knee Drive and Leg Raise, Flying Plank, Hollow Body Rock, Glute Bridge Walkout

x10 Leg Drop Toe Touches

Alternating

x12 Bird Dog Rows Each Side

To modify: hold on to a moderately heavy weight or household object

COOL DOWN

↻ 1 Set

x0:30 Rotating Child's Pose

x0:20 Thread the Needle Each Side

x0:20 Figure 4 Stretch Each Leg

x0:20 Laying Hip Stretch Each Leg

x0:20 Hamstring Floss Each Leg