Total Body B |
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Warm-up: 5 min Bike, Jog, or Jump Rope |
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Hip Mobility Series |
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Movement |
Length |
Double Leg Thrust | 10 reps |
Single Leg Thrust R&L | 10 reps |
Fire Hydrant R&L | 10 reps |
Circle Forward R&L | 10 reps |
Circle Back R&L | 10 reps |
Sky Kick R&L | 10 reps |
Lateral Ham Reach R&L | 10 reps |
Lateral Reach and Sit R&L | 10 reps |
Hip Thrust Series |
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Movement |
Length |
Double Leg Hip Thrust | 10 reps |
Single Leg Hip Thrust R&L | 10 reps |
Groaners | 10 reps |
Mtn. Climbers | 10 reps |
Windshield Wiper | 10 reps |
Crossover | 10 reps |
Iron Cross | 10 reps |
Knee to Elbow | 10 reps |
Inverted Bicycle | 10 reps |
Inverted Scissors | 10 reps |
Rocker Series R|M|L | 3 reps |
Hurdle Seat Change | 10 reps |
Explosive Dynamax Circuit |
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Movement |
Length |
Granny Toss | 2×10 reps |
Backwards Overhead Toss | 2×10 reps |
Lung Toss Right Leg Forward | 2×10 reps |
Lung Toss Left Leg Forward | 2×10 reps |
Rotational Toss Right | 2×10 reps |
Rotational Toss Left | 2×10 reps |
Vertical Jump Press | 2×10 reps |
DB Row
w/ |
4×8
4×8 |
DB Bench
w/ |
4×8
4×8 |
Pull ups
w/ |
4xmax
4x8e |
DB Shoulder Circuit | 2×10 |
PB Core Circuit | 2x10e |