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Lift&Move@Home Workout #3

Prep:

  • Wrist Stretch – On hands and knees, then small rocking motions opening wrists in both directions
  • Neck Stretch – Nods, no’s, and slow circles
  • Windmills – 3 per side
  • Lizard with Rotation – 5 per side

Warm-up:

RFQ15

  • 20 Squats – Really seeking the bottom of your range of motion. Actively pull yourself into the bottom position.
  • 10/10 Step-ups – You can use a bench or a chair.
  • 12 Elevated Pike Push-ups – If elevated is too difficult, just do a normal pike push-up.

RFQ15

  • 10/10 Elevated Single-leg Calf Raises – Stand on a book or a bench and make sure to go through the entire range of motion of the ankle
  • 10 Straight Bridges
  • 10-15 second Flex Hang or 15 Table Rows

EMOM15

  • 5 Truncated Burpees + 10 Lateral Jumps
  • Do both every minute on the minute

Chassis Integrity: 4x

  • 15 Lying Leg Raises – Bent leg raises if necessary
  • 30s Plank
  • 30 Russian Twists – Slow and focused. You can use bodyweight or hold 1-2 gallon jugs.