Local Ingredients

Warm-up:

30 Jumping Jacks

Down Dog to Runner’s Lunge & Twist

Arm Circles

Leg Swings Front to Back & Laterally


Option 1 > 3 Months

Complete 4 rounds of:

400 m Row

20 Walking Lunge Steps (R+L=2)

10 Calf Raises R

10 Calf Raises L

15 Tick Tocks R 15/20

15 Tick Tocks L 15/20

20 KB Swings 25/35


Option 2 < 3 Months

Complete 3 rounds of:

400 m Row

20 Walking Lunge Steps (R+L=2)

10 Calf Raises R

10 Calf Raises L

15 Tick Tocks R 10/15

15 Tick Tocks L 10/15

20 KB Swings 15/25


Option 3 < 1 Month

Complete 2-3 rounds of:

200 m Row

10 Walking Lunge Steps (R+L=2)

10 Calf Raises R

10 Calf Raises L

10 Tick Tocks R 5/10

10 Tick Tocks L 5/10

10 KB Swings 10/15


Cool Down:

Low Back & Piriformis Stretch

QL Stretch

Pigeon Stretch

Resistance Band Chest/Shoulder Mobility

Child's Pose


CTW (Challenge of the Week): 1 Minute of Sit-ups








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