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





150 views0 comments

Recent Posts

See All

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.

 Logo-2.jpg