Step Up

Warm-up

30 Jumping Jacks

Soldier Walking

Leg Swings (Laterally & Front to Back)

Down Dog to Runner's Lunge & Twist

Arm Circles

Then complete one of the following options-

Option 1 > 3 Months

5 Rounds of:

400 M Run/Row

20 Step Down Biceps Curls 15/20 (10 R leg only/10 L leg only)

20 Step Down OH Press 15/20 (10 R leg only/10 L leg only)

20 OH Triceps Ext 15/20 (10 R leg only/10 L leg only)

Option 2 < 3 Months

4-5 Rounds of:

400 M Run/Row

20 Step Down Biceps Curls 10/15 (10 R leg only/10 L leg only)

20 Step Down OH Press 10/15 (10 R leg only/10 L leg only)

20 OH Triceps Ext 10/15 (10 R leg only/10 L leg only)

Option 3< 1 Month

2-3 Rounds of:

200 M Run/Row

10 Step Down Biceps Curls 8/10 (5 R leg only/5 L leg only)

10 Step Down OH Press 8/10 (5 R leg only/5 L leg only)

10 OH Triceps Ext 8/10 (5 R leg only/5 L leg only)

Recommended step height 15" but should be modified as needed.

May be timed. However full range of motion is more important than speed. 30 Minute cutoff.

Post time and thoughts to comments

Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

New Rogue mats arrive this week!



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