FULL BODY ENDURANCE / CORE
WORKOUT
Circuit A – 5 Rounds
1-3 minutes REST in between rounds
- Alternating BB Reverse Lunge x 10-12 (per leg / Medium)
- Jump Squats x 10
Circuit B – 4-6 Rounds
1-3 minutes REST in between rounds
- 400m Sprint (7-8 RPE)
- DB Plank and Step Through (w/ Hip Flexor) x 60 sec
Stand 2 DBs up on their ends. Place a hand on each DB and keep your body in a plank position, arms straight and locked. Step through the DBs with each leg, gently activating your hamstrings, glutes and opening your hip flexors. - Single Arm Band Fly x 30 sec (per arm)
- Kneeling Band Ab Crunch x 30 sec
WARM UP
- Jump Rope – 2-3 Min
- Walkout Complex x 5 (Bear Crawl Walkout -> Push Up -> Straight Leg Walkin -> Pike Fold/Hold -> Deep Squat/Hold)
- Lunge to Scaption x 10 (each side)
- Shoulder Taps x 15
- Body Weight Squats x 15
- Scap Pull Ups x 10
DECOMPRESSION
- Child’s Pose with Reach x 30 seconds (each side)
- Band Lat Stretch x 60 seconds (each side)
- Elevated Pigeon Stretch x 60 seconds (each side)
- Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.
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