DYNAMIC STRETCHING
WARM-UP
10m Upper Body Warm-up
- 10m Bear Crawl – forward
- 10m Bear Crawl – backward
- 5 Table Top Stretches (in place)
- 10m Lateral Push-up Shuffle – right
- 10m Lateral Push-up Shuffle – left
- 5-10 Crab Shoulder Rocks (in place)
- 10m Inchworm
- 3R/3L Thoracic Bridges (in place)
- 10m Table Top Walk – forward
- 10m Table Top Walk – backward
10cw/10ccw Fire Hydrant Circles (cw – clockwise, ccw – counterclockwise)
10m Spiderman Lunge Walk Series
- 10m Spiderman Lunge Walk
- 10m Spiderman Lunge Walk w/ Hamstring Floss
- 10m Spiderman Lunge Walk w/ Rotation Inward
- 10m Spiderman Lunge Walk w/ Rotation Outward
3R/3L Cossack Squat
DISCOVERY
Tabata – Alternating Toe Touch Crunch
- Round 1 – 20sec Right-hand/Left-foot only
- 10sec Rest
- Round 2 – 20sec Left-hand/Right-foot only
- 10sec Rest
- continue through 8 rounds
STRENGTH
Squat
- 5 reps @ 40%
- 5 reps @ 50%
- 5 reps @ 60%
- 5 reps @ 75%
- 3 reps @ 85%
- 1+ reps @ 95% (only attempt confident reps)
WORKOUT
4 Rounds of:
- 20sec Air Squat
- 10sec Rest
- 20sec Jumping Squats
- 200m Run
- 2min Rest
COOL DOWN
2 Rounds:
- 1 minute R / 1 minute L Couch Stretch
- 1 minute Straddle Stretch
- 1 minute R / 1 minute L Couch Stretch
- 1 minute Cobra Stretch
- 1 minute Child Pose
- 1 minute R / 1 minute L Doorway Pec Stretch or Floor Pec Stretch
