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
- 12/12 Bulgarian Split Squats or 15/15 Split-Squats
- 15/15 Single-leg Deadlift
- 12 Elevated Pike Push-up – If elevated is too difficult, just do a normal pike push-up.
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
- Mini Leg Blaster
- 20-30 seconds rest between sets
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.