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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Surprise!

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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