Exercise |
Sets |
Reps |
Rest |
Jam Ball Warm-up: |
|
|
|
MB pick-up & drop behind shoulder (alt. shldr.) |
2 |
30″ |
10″ |
MB decline lying hip bridge |
2 |
30″ |
10″ |
Bear crawl w/ MB roll |
2 |
30″ |
10″ |
MB squat |
2 |
30″ |
10″ |
RDL & push MB backward (through legs; soft push) |
2 |
30″ |
10″ |
|
|
|
|
Abs: |
|
|
|
Plank w/ lateral toe tap |
3 |
10ea |
|
Mermaid sit-up |
3 |
10ea |
|
Iso. Advanced bird dog |
3 |
20″ea |
1′ |
|
|
|
|
Combos |
|
|
|
A1- Full Turkish get-up |
1 |
1ea |
|
A2- Band triceps pullback |
4 |
20 |
|
A3- Alt. Lunge jumps |
4 |
10ea |
– |
|
|
|
|
B1- Full Turkish get-up |
1 |
1ea |
|
B2- Band chest press |
4 |
20 |
|
B3- Mtn. climbers |
4 |
20ea |
– |
|
|
|
|
C1- Full Turkish get-up |
1 |
1ea |
|
C2- Band underhand row |
4 |
20 |
|
C3- Jam ball slam |
4 |
15 |
– |
|
|
|
|
Pacer (until end of class or 15 mins) |
|
|
|
D1- Shuffle w/ hop-up (Pacer) |
|
4 lengths |
|
D2- Rower, arms only |
|
|
|
D3- Alt. SA KB swing to row |
|
|
|
D4- Hanging leg raises |
|
|
|
|
|
|
|
Stretch |
|
|
|