DYNAMIC STRETCHING

WARM-UP

10m for each exercise

• Walking Hamstring Stretch
• Walking Quad Stretch
• Walking Figure 4 Stretch
• Frankenstein Walk
• Toe Touch Walk
• Reverse Walking Lunge
• Inchworm

DISCOVER

5 Rounds of 3R/3L Torture Twists

Hold for three seconds to each side

STRENGTH

Deadlift

• 5 reps @ 40%
• 5 reps @ 50%
• 5 reps @ 60%
• 5 reps @ 75%
• 3 reps @ 85%
• 1+ reps @ 95% (only attempt confident reps)

WORKOUT

250m Row (for time)

Tabata Russian Kettlebell Swings (for reps)

500m Row (for time)

Tabata Russian Kettlebell Swings (for reps)

250m Row (for time)

COOL DOWN

5 Jefferson Curls

• SLOW – 3-5sec down, 3-5sec up
• LIGHT weight or no weight

1min R / 1min L Hurdler Stretch

1min Cobra Stretch

1min Child Pose

1min R / 1min L Pigeon Stretch

1min Cobra Stretch

1min Child Pose

Pick an activity you can do for 20 minutes.

DYNAMIC STRETCHING

WARM-UP

Do the activity leisurely for 3-5 minutes.

WORKOUT

Do the activity for 20 minutes.

COOL DOWN

10 minutes stretching.

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

DISCOVER

3 Rounds of:

5 – 10 – 15 Side Plank Twists

“5 – 10 – 15” means 5 reps in the first round, 10 reps for the second round, and 15 reps for the 3 round.

Reps performed on the right and left side.

STRENGTH

Pull-up

• 5 reps @ 40%
• 5 reps @ 50%
• 5 reps @ 60%
• 3 reps @ 70%
• 3 reps @ 80%
• 3+ reps @ 90% (only attempt confident reps)

WORKOUT

5 Rounds of:

• 30sec Sumo Deadlift High Pulls (1/3 BW)
• 30sec Push Press (1/3 BW)
• 30sec Rest

COOL DOWN

5 Way Shoulder

• 1 Minute Right / 1 minute Left – Banded Lat Stretch
• 1 Minute Right / 1 minute Left – Banded Overhead Tricep Stretch
• 1 Minute Right / 1 minute Left – Banded Chest/Bicep Stretch
• 1 Minute Right / 1 minute Left – Banded Rear Capsule Stretch
• 1 Minute Right / 1 minute Left – Banded Bully Stretch