Side-Winder

Warm-up:

5 Yoga Worms

Arm Circles

Hip Opening (Out/In)

Lunge Twists

Leg Swings (Frontal/Lateral)


Complete the following NOT TIMED-

Option 1 > 3 Months

4-5 Rounds:

20 Spider Plank (R+L=2)

20 Walking Lunge Steps with Weighted Rotation 10/15 (R+L=1)

20 Low Weighted Windmills 15/20 R

20 Low Weighted Windmills 15/20 R

200 m Row


Option 2 < 3 Months

3-4 Rounds:

20 Spider Plank (R+L=2)

20 Walking Lunge Steps with Weighted Rotation 8/10 (R+L=1)

20 Low Weighted Windmills 10/15 R

20 Low Weighted Windmills 10/15 R

200 m Row


Option 3 < 1 Month

3 Rounds:

10 Spider Plank (R+L=2)

10 Walking Lunge Steps with Weighted Rotation 5/8(R+L=1)

10 Low Weighted Windmills 5/8 R

10 Low Weighted Windmills 5/8 R

200 m Row


Cool Down:

Low Back and Piriformis

QL Stretch

Child's Pose

Chest/Shoulder Stretches





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