WEEK 8
Warm Up:
Stretches x 2-3 sets:
Alternate between hip flexor to hamstring stretch every 5 seconds for a full minute.
Seated twist, 1 minute.
Mobility x 2-3 sets:
Kneeling twist x 10 each side
Side plank lift (up and down, on knee) x 10 each side
WORKOUT A
Superset: thruster & handstand progressions
Conditioning & Core
Tabatas: 3 exercises
Curtsy lunges / squat mix
High jump
Pillow toss
WORKOUT B:
Superset: single leg deadlift & v-sit progressions
Conditioning & Core
Pyramid:
start with 20 seconds each (step-ups will be 20 seconds one side, then 20 seconds the other)
then up to 30 seconds each
then 40 seconds
continue adding 10 seconds up until 60 seconds.
…and then back down to 20 seconds each,
1 round is 10 minutes of work. Repeat if you dare :)
WORKOUT C: Coming soon
Superset: lunge & dip progressions
Conditioning & Core:
Burpees for time: as many as you can in 60 seconds
Rest 30 seconds
15 x static leg raise with split kicks
Repeat 5 times