OTC @ Home

Warm-up:

1:00 Plank

20 Plank Twist Taps (R + L=2)

20 Piri Glute Bridges R

20 Piri Glute Bridges L

Down Dog to Runner's Lunge & Twist

Arm Circles


On Trainer's Count (OTC) if you are joining us virtually. Otherwise, on your own count.


Option 1 > 3 Months

2 Rounds of:

20 Single Leg Deadlifts R 15/20

20 Single Leg Deadlifts L 15/20

20 Single Leg Calf Raises R

20 Singe Leg Calf Raises L


3 Rounds of: (1 Round is all 4 exercises with the right side + all 4 exercises with the left side)

20 Single Arm Bent Rows R 15/20

20 Single Arm Biceps Curls R 15/20

20 Single Arm Top to top OH Press R 15/20

20 Tick Tocks R 15/20


Option 2 < 3 Months

2 Rounds of:

20 Single Leg Deadlifts R 10/15

20 Single Leg Deadlifts L 10/15

20 Single Leg Calf Raises R

20 Singe Leg Calf Raises L


2-3 Rounds of: (1 Round is all 4 exercises with the right side + all 4 exercises with the left side)

20 Single Arm Bent Rows R 10/15

20 Single Arm Biceps Curls R 10/15

20 Single Arm Top to top OH Press R 10/15

20 Tick Tocks R 10/15


Option 3 < 1 Month

2 Rounds of:

10 Single Leg Deadlifts R 5/10

10 Single Leg Deadlifts L 5/10

10 Single Leg Calf Raises R

10 Singe Leg Calf Raises L


2-3 Rounds of: (1 Round is all 4 exercises with the right side + all 4 exercises with the left side)

10 Single Arm Bent Rows R 5/10

10 Single Arm Biceps Curls R 5/10

10 Single Arm Top to top OH Press R 5/10

10 Tick Tocks R 5/10


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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