Cored II

Warm-up:

200 m Run/Run

20 Alt Arm & Leg Raises (R+L=1)

20 Glute Bridges

Resistance Band Chest/Shoulder Mobility


Then complete one of the following options for completion-


Option 1 > 3 Months

4 Rounds

1:00 Minute Plank

20 Twist Taps (R+L=1)

20 Superman Back Ext

200 m Run/Row

20 Tick Tocks R 15/20

20 Tick Tocks L 15/20

20 Stability Ball Glute Bridges


Option 2 < 3 Months

3-4 Rounds

1:00 Minute Plank

20 Twist Taps (R+L=1)

20 Superman Back Ext

200 m Run/Row

20 Tick Tocks R 12/15

20 Tick Tocks L 12/15

20 Stability Ball Glute Bridges


Option 3 < 1 Month

2-3 Rounds

30 Second Plank

10 Twist Taps (R+L=1)

10 Superman Back Ext

200 m Run/Row

10 Tick Tocks R 5/10

10 Tick Tocks L 5/10

10 Stability Ball Glute Bridges


Cool Down:

Child's Pose

Hold each of the following stretches a minimum of 30 seconds each. If you don't have a resistance band at home, you can use and old tie or a jump rope.

Banded Hamstring Stretch

Banded Piriformis/Low Back Stretch

Banded Inner Thigh Stretch

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Our last day of "Blind Week" Great work showing up and taking charge!! For those of you doing the workouts online, you will get an email the night before.

Surprise!

Each day, this week, the workout will Be kept a surprise until you show up! For those of you doing the workouts online, you will get an email the night before.

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