Pull & Core

Warm-up:

2 x Clockwise and Counter Clockwise (R & L) Dot Drills

20 Glute Bridges

1:00 Plank

Down Dog to Runner's Lunge & Twist

Down Dog to Pigeon

20 Y-T-Cobras

20 Glute Bridges


Option 1 > 3 Months

5-10-15-20-15-10-5

Pull-ups

V- Ball Transfers (Down + Back =1)

Single Arm KB Bent Row R 25/35

Single Arm KB Bent Row L 25/35

Tick Tocks R 25/35

Tick Tocks L 25/35


Option 2 < 3 Months

5-10-15-10-5

Pull-ups

V- Ball Transfers (Down + Back =1)

Single Arm KB Bent Row R 15/25

Single Arm KB Bent Row L 15/25

Tick Tocks R 15/25

Tick Tocks L 15/25


Option 3 < 1 Month

5-10-10-10-5

Pull-ups

V- Ball Transfers (Down + Back =1)

Single Arm KB Bent Row R 10/15

Single Arm KB Bent Row L 10/15

Tick Tocks R 10/15

Tick Tocks L 10/15


Option 4: Strength Focus

Complete 1/2 the main workout then:

5 x 3 AHAP BB Bent Row


Cool Down:

Child's Pose