adductor Mobes for 30 seconds each side 9 Dynamic Planks 4 Walk outs 20 Knee Grab Abs 10 sumo deadlifts 12 Mountain climbers each side 45 calf bounces 7 Alternating Reverse lunges each side 31 clap jacks Speed Rows x15 each side 5 burpees or squat thrust 11 Star Jumps 5 squats with a 5 second hold at the bottom 20 2- leg Hip Thighs 6 split squats each side 30 second plank hold or plank jacks 45 seconds high knees or marching Free! wall sit for 40 seconds 12 Lateral Lunge (6 each side) 4 squat thrust Open Book 10 each side 1 -Leg Hip Thighs 15 each side Side plank for 30 seconds each side 5 Get Ups adductor Mobes for 30 seconds each side 9 Dynamic Planks 4 Walk outs 20 Knee Grab Abs 10 sumo deadlifts 12 Mountain climbers each side 45 calf bounces 7 Alternating Reverse lunges each side 31 clap jacks Speed Rows x15 each side 5 burpees or squat thrust 11 Star Jumps 5 squats with a 5 second hold at the bottom 20 2- leg Hip Thighs 6 split squats each side 30 second plank hold or plank jacks 45 seconds high knees or marching Free! wall sit for 40 seconds 12 Lateral Lunge (6 each side) 4 squat thrust Open Book 10 each side 1 -Leg Hip Thighs 15 each side Side plank for 30 seconds each side 5 Get Ups
(Print)
adductor Mobes for 30 seconds each side
9 Dynamic Planks
4 Walk outs
20 Knee Grab Abs
10 sumo deadlifts
12 Mountain climbers each side
45 calf bounces
7 Alternating Reverse lunges each side
31 clap jacks
Speed Rows x15 each side
5 burpees or squat thrust
11 Star Jumps
5 squats
with a 5 second hold at the bottom
20 2-leg Hip Thighs
6 split squats each side
30 second plank hold or plank jacks
45 seconds high knees or marching
Free!
wall sit for 40 seconds
12 Lateral Lunge (6 each side)
4 squat thrust
Open Book 10 each side
1 -Leg Hip Thighs
15 each side
Side plank for 30 seconds each side
5 Get Ups
