Hangin' Up

Warm up:

20 Bird/Dog (R+L=2)

2 Minute Accumulative Plank

10 Lunge Twists (R + L=2)


Then Complete One of the Following Options for Perfection-

Option 1 > 3 Months

5 Rounds:

20 V-Ball Transfers (Down + Back = 1)

20 Hanging Knees to Chest

20 Box Jumps

20 Side Ups R

20 Side Ups L

20 Stability Ball Glute Bridges


Option 2 < 3 Months

4 Rounds:

20 V-Ball Transfers (Down + Back = 1)

20 Hanging Knees to Chest

20 Box Jumps

20 Side Ups R

20 Side Ups L

20 Stability Ball Glute Bridges


Option 2 < 1 Month

3 Rounds:

10 V-Ball Transfers (Down + Back = 1)

10 Hanging Knees to Chest

10 Box Jumps

10 Side Ups R

10 Side Ups L

10 Stability Ball Glute Bridges


Cool Down:

Lower Back and Piriformis Stretches

QL Stretch

Child's Pose



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