Mobility :30 sec each - 7min
Child's Pose
Shoulder to Floor (Each Side)
Wrist Stretches
Kneeling Front Rack Stretch
Down Dog
Up Dog
Couch Stretch (Each Side)
Pigeon Pose (Each Side)
Spiderman Hold (Each Side)
Every 2 min x 8 - 16
-heavy set of 10
Odd rnd 10 BB Bentover rows
& 8 BB staggered single leg DL
4 each leg
Even rnd 10 DB bicep curls
& 8 tempo dips
Use matadors, boxes, rings.
Functional training & Core : 20min
Everyone in their own spots with her own weights, doing the same exercise/movement together.
3 sections
2 movements in each section
3 laps around each section
30:20
2 sets first lap
1 set 2nd and 3rd
Sec1
Plate around the world squat
Plank drags (DB or KB)
Sec2
Kick stand single arm swings
Low plank Spider-Man's
Sec3
Elevated single leg bridges (use boxes, benches, platforms)
Hollow core Alt knee to elbow
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