B3- Bird dog |
2to3 |
10ea |
30″ |
Exercise |
Sets |
Reps |
Rest |
Aerobic warm-up: cyclical |
set 1 |
set 2 |
set 3 |
Jump rope |
slow-60″ |
faster-45″ |
fastest-30″ |
Wall slides |
15 |
10 |
5 |
Mtn. climbers |
15ea |
10ea |
5ea |
Lying hip bridge |
15 |
10 |
5 |
Band row |
15 |
10 |
5 |
|
|
|
|
Smash & Stretch |
|
|
|
SMR Adductors |
1 |
60″ea |
|
Pigeon pose |
1 |
60″ea |
|
SMR lats |
1 |
60″ea |
|
SA Lat. Stretch, using foam roller |
1 |
60″ea |
|
|
|
|
|
Ladder |
|
|
|
A1- Slide board hami curl |
|
20/18/16/14/12/10 |
|
A2- KB/DB push-press |
|
5 |
|
A3- Step-ups |
|
20/18/16/14/12/10ea |
|
A4- BB inverted row |
|
5 |
|
A5- Full KB/DB raise |
|
20/18/16/14/12/10 |
|
A6- Plate push |
|
5 widths |
as needed |
|
|
|
|
Abs |
|
|
|
B1- Plank |
2to3 |
30″ |
|
B2- Knee grabs |
2to3 |
10 |
|