WARMUP FOR 5-10 MINUTES
PSA: You will be doing this same workout multiple times this week. We should see some improvement! These are similar exercises from last week but the time for each set is decreased. Hopefully the intensity is as high as possible each set!
*Remember, you get out of this what you put into it!!!
CIRCUIT 1
*Video Demonstrations Bottom of the Page
(3 ROUNDS)
Lateral Bounding with Torso Rotation | 40 SECONDS
1O SECONDS OF REST
Disassociation plank with narrow grip push-up | 40 SECONDS
1O SECONDS OF REST
Split Stance Sidebend Activation | 4REPS HOLD 3SEC EACH (both sides)
1O SECONDS OF REST
RMT Jump Lunge | 40 SECONDS (alternating) *add weight this week if possible
1O SECONDS OF REST
Standing straight leg hip rotation stretch | 30 SECONDS (each side)
1O SECONDS OF REST
Rest 1-2 minutes between circuits/finisher.
FINISHER
*Video Demonstrations Bottom of the Page
As Many Reps as Possible for 10min
15 Alternating Curlups with Rotation
15 Superman with Golf Club (moderate pace... not a sprint)
VIDEOS
Lateral Bounding with Torso Rotation
Disassociation plank with narrow grip push-up
*perform pushup on knees if needed
Split Stance Sidebend Activation
RMT Jump Lunge
*use light dumbell, less than 8pounds if no RMT Club is available
Standing straight leg hip rotation stretch
Alternating Curlup with Rotation | 15REPS
Superman with Golf Club | 15REPS