Orbital

Warm up 5 Minutes:

Spinal Flow

Dynamic Side Lunge

Knee Grab to Single Leg Deadlift

Lunge Twists

Then complete one of the following options-

Option 1 > 3 Months:

4-5 Rounds for perfection

20 KB Halos 25/35 (Around + Back = 1)

20 Tick Tocks R 25/35

20 Tick Tocks L 25/35

20 Tap Down Crunches

20 Planking Toe Taps (R+L=1)

200 m Run/Row

Option 2 < 3 Months:

3-4 Rounds for perfection

20 KB Halos 15/25 (Around + Back = 1)

20 Tick Tocks R 15/25

20 Tick Tocks L 15/25

20 Tap Down Crunches

20 Planking Toe Taps (R+L=1)

200 m Run/Row

Option 3 < 1 Month:

3 Rounds for perfection

10 DB Halos 10/15 (Around + Back = 1)

10 Tick Tocks R 10/15

10 Tick Tocks L 10/15

10 Tap Down Crunches

10 Planking Toe Taps (R+L=1)

100 m Run/Row

Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

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