Exercise | Sets | Reps | Rest |
Animal Walks + Mobility | |||
Frankenstein walk | 1 | 1L | |
Bottom squat w/ thoracic rotation | 1 | 10ea | |
Duck walk | 1 | 1L | |
Close the gate | 1 | 10ea | |
Forward froggies | 1 | 1L | |
Seated ankle circles | 1 | 5ea/5ea | |
Chimp walk | 1 | 1L | |
Scaption, from knees | 1 | 20 | – |
Hurricane | |||
A1- Run | 3 | 100M | |
A2- SL RDL | 3 | 15ea | |
A3- Hop ups | 3 | 15 | |
A4- TRX triceps extension | 3 | 15 | – |
B1- Run | 3 | 100M | |
B2- 1-1/4 Squat | 3 | 15 | |
B3- High Plank jacks | 3 | 15 | |
B4- TRX SA row | 3 | 10ea | – |
C1- Run | 3 | 100M | |
C2- Slide board hami curls | 3 | 15 | |
C3- MB OH throws | 3 | 15 | |
C4- DB press out | 3 | 15 | – |
Abs | |||
Penguins | 3 | 20ea | |
Plank | 3 | 30″ | |
Hollow body hold | 3 | 30″ | 60″ |