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Lift&Move@Home Workout #5

Prep:

  • Wrist Stretch – On hands and knees, then small rocking motions opening wrists in both directions
  • Neck Stretch – Nods, no’s, and slow circles
  • 10 Waiter Bows
  • Scapular Push-ups – I prefer them on hands and knees, but the video displays the scapular motion well
  • Windmills – 3 per side

Warm-up: 3x

  • 10 Squats – Really trying to get into the low range of motion, actively pulling yourself down to the bottom
  • 10 Glute Bridge
  • 30s/30s Instep Stretch

RFQ15

RFQ15

  • 12 Straight Bridges
  • 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
  • 15 Table Rows

Conditioning: 12 Minutes

Chassis Integrity: 4x

  • 10 Lying Leg Raises – Bent leg raises if necessary
  • 30 Russian Twists – Slow and focused. You can use bodyweight or hold 1-2 gallon jugs.
  • 15/15 Mountain Climbers – Stay controlled. Minimal bouncing or rocking of the hips.