CORE
WARM UP
X Behind the head
- 10 reps
This Guy
- 10 reps
Reach and Open
- 10 reps
Palms Out and Up
- 10 reps
March in Place
- 10 reps per side
Standing Kick Butts
- 10 reps per side
Wide Stance Inside Heel Taps
- 10 reps per side
AND THEN GO DIRECTLY INTO...
PART #01
- SUPERSET: Hawk Dodges X Plank with Shoulder Taps
- SETS: 2
- REST IN BETWEEN SETS: No break
Hawk Dodges
(left side - Set 1)
- REPS: 20
- NOTES:
- Keep all of these movements separate: the hands go down one at a time, same with the knees.
Hawk Dodges
(right side - Set 2)
Plank with Shoulder Taps
- REPS: 10 per side/ alternating on each rep (20)
- NOTES:
- Shoulders and hips aligned on the side that is stabilizing (not tapping.)
AFTER LAST SET, GO DIRECTLY INTO...
PART #02
Burpees
- REPS: 20
- SETS: 1
- NOTES:
- Burpees suck and that’s why they are effective.
- Easy landings if possible and keep it moving.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #03
- SUPERSET: Iron Butterfly x Leg Raises Hold
- SETS: 3
- REST IN BETWEEN SETS: No Break
Iron Butterfly
- REPS: 15
- NOTES:
- You can use the momentum of your arms and knees moving in to get your torso off the mat
- Chest forward, the body must remain at maximum length with each rep
Leg Raises Hold
- DURATION: 30 seconds
- NOTES:
- If you start to feel discomfort in the lower back, lift your legs up a bit higher.
AFTER LAST SET, GO DIRECTLY INTO...
PART #04
Burpees
- REPS: 20
- SETS: 2
- REST IN BETWEEN SETS: 30 seconds
- NOTES:
- Burpees suck and that’s why they are effective.
- Easy landings if possible and keep it moving.
AFTER LAST SET, GO DIRECTLY INTO...
PART #05
- SUPERSET: Palm-to-forearm Moving Plankx Plank Hold
- SETS: 2
- REST IN BETWEEN SETS: No breaks
Palm-to-forearm Moving Plank
- REPS: 15
- NOTES:
- Keep core tight the whole time, watch out for over-arching back and rounding shoulders.
Plank Hold
- DURATION: 30 seconds
- NOTES:
- Watch out for sagging back and rounding shoulders. Remember to breathe.
AFTER LAST SET, GO DIRECTLY INTO...
PART #06
Burpees
- REPS: 20
- SETS: 1
- NOTES:
- Burpees suck and that’s why they are effective.
- Easy landings if possible and keep it moving.
AFTER LAST SET, GO DIRECTLY INTO...
PART #07
Superman
- REPS: 20 up on 1/ down on 5
- SETS: 1
- NOTES:
- Straight arms and straight legs.
- Squeeze your glutes in top position.
- Don't crane your neck. Head should be in neutral position.
- Controlled movement on the way back down.
COOL DOWN
HIP FLEXOR STRETCH - LEFT SIDE
- Hold each position for 5 seconds
HIP FLEXOR STRETCH - RIGHT SIDE
- Hold each position for 5 seconds
Reach Under and Open
- REPS: 5 per side (10 in total) with 3-count hold
Knee Roll Overs
- REPS: 5 per side (10 in total) with 3-count hold
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Great work!
Remember to check-out with me.