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

DISCOVERY & STRENGTH

Y-W-T Iso Holds & Bench Press

• 5 Bench Press @ 40%
  • 1min Rest
  • 20sec Y + 20sec W + 20sec T
  • 1min Rest
• 5 Bench Press @ 50%
  • 1min Rest
  • 20sec Y + 20sec W + 20sec T
  • 1min Rest
• 5 Bench Press @ 60%
  • 1min Rest
  • 20sec Y + 20sec W + 20sec T
  • 1min Rest
• 5 Bench Press @ 65%
  • 1min Rest
  • 20sec Y + 20sec W + 20sec T
  • 1min Rest
• 5 Bench Press @ 75%
  • 2-3min Rest
• 5+ Bench Press @ 85% (only attempt confident reps)

WORKOUT

TABATA Jumping Dips

“TABATA” – 8 Rounds, alternating between 20 seconds exercise and 10 seconds rest.

COOL DOWN

1 minute R / 1 minute L Tricep Smach

1 minute R / 1 minute L Doorway Pec Stretch or Floor Pec Stretch

1 minute R / 1 minute L Couch Stretch

1 minute Straddle Stretch

1min R / 1min L Pigeon Stretch

1min Cobra Stretch

1min Child Pose

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

5R/5L Hip Airplanes

10 Forward / 10 Backward QL Walks

DISCOVERY & STRENGTH

Bent-Knee Hollow Hold & Deadlift

• 5 Deadlifts @ 40%
  • 1 min Rest
  • 1 min Bent-knee Hollow Hold
  • 1 min Rest
• 5 Deadlifts @ 50%
  • 1 min Rest
  • 1 min Bent-knee Hollow Hold
  • 1 min Rest
• 5 Deadlifts @ 60%
  • 1 min Rest
  • 1 min Bent-knee Hollow Hold
  • 1 min Rest
• 5 Deadlifts @ 75%
  • 2-3 min Rest
• 3 Deadlifts @ 85%
  • 2-3 min Rest
• 1+ Deadlifts @ 95% (only attempt confident reps)

WORKOUT

For time, 100m Walking Lunges

COOL DOWN

5 Jefferson Curls

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

1min Cobra Stretch

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.

Examples.

• Walk
• Hike
• Jog
• Bike
• Swim
• Row
• Ski erg
• Inline skate
• Mountain bike
• Paddleboard
• Jump Rope
• etc.

DYNAMIC STRETCHING

WARM-UP

Do the activity leisurely, talking pace, half speed, slow for 3-5 minutes.

Rest for a minute or two. Grab a drink.

WORKOUT

Do the activity for 20 minutes.

COOL DOWN

10 minutes stretching.