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Foam Roll - 5 Minutes

  1. Quads 
  2. Groins
  3. Calves
  4. Upper Back 
  5. Sides

Yoga Flow - 15 Minutes

  1. Cat/Cow
  2. Child's Pose
  3. Sun A - 3 Times 
  4. Lunge - 5 Breaths  
  5. Modified Side Angle - 5 Breaths
  6. Modified Twist - 5 Breaths
  7. Hamstring Stretch - 5 Breaths
  8. Lizard - 5 Breaths
  9. Pigeon - 10 Breaths
  10. Seated Forward Fold - 5 Breaths
  11. Bridge - 5 Breaths
  12. Twist - 5 Breaths
  13. Lying Down Meditation - 10 Breaths 

Strength Circuit #1 x 4 Rounds (Try to finish this Circuit in 12 Minutes)

  1. Med Ball Step-Backs w/Mini Band x 10 each direction
  2. Med Ball Slams w/Mini Band x 20 
  3. Modified Plank Walkouts w/Mini Band x 10 ( walk hands out 4 steps and back = 1 rep)

Strength Circuit #2 x 4 Rounds (Try to finish this Circuit in 12 Minutes)

  1. Single Arm Lunge x 5 INTO Single Arm Press x 5 
    • Move right into the next side no rest
  2. Seated Shoulder Floss x 10 into Band Pull-Aparts x 10
  3. Dolphin Push-Ups x 10 

Conditioning

  1. Your equipment of Choices: 10 Minutes Total 
    • 30 seconds 80% effort, 30 seconds recover; total of 10 rounds