Warm up:
3-5 Yoga Worms
Resistance Band Chest/Shoulder Mobility
3 sets, 30 seconds each side, lower back and piriformis stretches
30 seconds each side, QL Stretch
Then complete of the following options-
Option 1 > 3 Months
6 Rounds:
200 Single Jump Ropes/100 DUs/or 1 minute plate switches
10 KB Step Back Lunge to Swing (R+L=1) 25/35
10 Burpees
10 Single Leg Deadlift R 15/20 Modification
10 Single Leg Deadlift L 15/20
Option 2 < 3 Months
4-5 Rounds:
200 Single Jump Ropes/100 DUs/or 1 minute plate switches
10 KB Step Back Lunge to Swing (R+L=1) 15/25
10 Burpees
10 Single Leg Deadlift R 10/15 Modification
10 Single Leg Deadlift L 10/15
Option 3 < 1 Month
3 Rounds:
100 Single Jump Ropes/50 DUs/or 30 seconds plate switches
5 KB Step Back Lunge to Swing (R+L=1) 10/15
5 Burpees
5 Single Leg Deadlift R 5/10 Modification
5 Single Leg Deadlift L 5/10
Cool Down:
Lower Back and Piriformis Stretch
QL Stretch
Child's Pose
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