Warm Up – No Breaks, Keep Moving
Cat & Cow
Down Dog
Lazy Puppy
Thoracic Spine Twist
Aim to loosen up the spine, but be efficient with time. Try use up the full 10 minutes for this sequence. Its OK to go over a little. Be patient in these warm up drills.
10 Min
Deep Stretch
Cobra Wave (3 Sets of 10)
High Cobra Hold (3-5 Deep Holds) <– Hero Drill
Do at least 3 rounds of each to get a deep bend in.
10 Min
Stretch Release
Thoracic Spine Upper Back Release
Thoracic Spine Lower Back Release
Take Time to loosen up spine, Get comfortable and do about 60 seconds per release.
4 Min
Push
Pike Push Ups 3 x 10
Go for volume. Stay in the 8-10 rep range
Short breaks so failure should be minimised
OPTIONAL UPGRADE:
– Build to Floats or Feet Elevated
10 Min
Pull
Switch Grip Pullups 3 Sets of 8
Short 1 Minute Breaks
10 min
HIIT Circuit ( 2 ROUNDS! )
45 Seconds on, 15 Seconds off
With a 1 minute break between the 2 rounds
Everyone can do this together at the same time.
1. Kneeling Pike Ups
2. Skater Squat Jumps
3. Twist Jacks
4. Courtsey Lunges
5. Side Plank Hip Dips
6. Hollow Crunch Ups
16 Min
