D.O.M.S.

Warm-up:

Yoga Worms

Arm Circles

Lunge Twists (5 R + 5 L)


Complete 4 Rounds of*:

20 Second Front Plank

20 Second Side Plank R

20 Second Side Plank L

20 Mountain Climbers (R+L=1)

Rest 1 minute


Complete 4 Rounds of*:

20 Situps

20 Side ups R

20 Side ups L

Rest 1 minute


Complete 4 Rounds of*:

20 Calf Raises R

20 Calf Raises L

20 Y-T-Cobra

Rest 1 Minute


*Less than 1 Month with Community Fit:

Please complete 2 rounds at the most! Especially the calf raises! They always get us and can make us unreasonably sore.


Less than 3 months:

3 Rounds of everything except calf raises. 2 rounds at the most!


Cool Down:

Low Back and Piriformis Stretch

QL Stretch

Child's Pose

Down Dog with Calf Stretch


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