Exercise | Sets | Reps | Rest |
Mobility | |||
Bottom squat w/ thoracic rotation | 1 | 10ea | |
Egyptians | 1 | 10ea | |
Side/Side head tilt | 1 | 10ea | |
Infant squat | 1 | 10 | – |
Activation | |||
Jumping jacks | 4 | 20″ | 10″ |
Marching hip bridge | 4 | 20″ | 10″ |
Bent-over I’s, Y’s & T’s | 4 | 20″ | 10″ |
Lateral line hops | 4 | 20″ | 10″ |
Circuits | |||
A1- Singles | 4 | 50 | |
A2- KB/DB sumo deadlift | 4 | 15 | |
A3- Burpees | 4 | 12 | |
A4- Roll-to-elbow | 4 | 10ea | |
A5- Donkey kicks | 4 | 10ea | 60″ |
B1- Plate push | 4 | 1L | |
B2- Kneeling band lat. Pulldown | 4 | 15 | |
B3- Dbl. knee tuck jumps | 4 | 12 | |
B4- KB/DB SL RDL | 4 | 12ea | |
B5- “X” hops | 4 | 15 | 60″ |
Abs | |||
SB hand-offs | 3 | 5 | |
Side plank | 3 | 30″Ea | |
Plank w/ alt. Knee tuck | 3 | 10ea | 60″ |