ACTIVE/DYNAMIC STRETCHING
WARM-UP
2 Rounds:
- 5 Frog/Tadpole Stretch
- 5 Unweighted Pancake Stretch* Reps
- 3R/3L Cossack Squat
- 5R/5L Bulgarian Split Squat
- 30sec Jump Rope (any style – single under, alternating singles, double unders)
- 5 Goblet Squats
- 5 Squat Jumps or Jump Squats
* If you’re unable to lean the torso in front of the hips, then elevate the hips on a pad, box, bench, or chair until the torso can lean in front of the hips. Be sure to anchor your heels and the object used to elevate the hips to prevent something slipping.
DISCOVERY
3 Rounds (Reverse Tabata):
- 10sec Squat
- 20sec Rest
After 3 rounds, then Rest 1-2 minutes
WORKOUT
Tabata Squat
COOL DOWN
1 min Right Couch Stretch
1 min Left Couch Stretch
1 min Frog/Tadpole Stretch
1 min Unweighted Pancake Stretch Hold
1 min Right Couch Stretch
1 min Left Couch Stretch
Extra
What is Tabata? | “Tabata Training Is Here To Stay“- HuffPost.com
Squat Fix 1 | How To Improve Your Air Squat | Dr. Sara Solomon
Squat Fix 2 | Mobility Myths with Dr. Quinn | Juggernaut Training Systems
First Aid Kit For Simple Knee Pain | The Ready State
Fitness Blah Blah Blog 