Click the link above for this week's Spotify playlist.
Warm Up
Cat Cow - 5x
- Make sure your knees are aligned with your hips, feet a planted with your weight in your heels, and hands are on your knees
- As you inhale, arch your lower back and hips up and back and your neck and head towards the ceiling
- Keep your core tight as you exhale, tuck your tailbone in, dropping your head to look towards your belly button, and arch your back like a scared cat
Inchworms - 5x
- Stand up straight
- Reach your arms down to the ground
- Walk your hands away from your feet
- Enter a plank position and hold briefly
- Slowly walk your hands back towards your feet
- With a slight bend in your knees slowly return to standing straight
Plank Pike Ups - 5x
- Hold a plank for 30 seconds
- Raise your hips so you are in an inverted V position or downward dog
- Hold the pike for 30 seconds
- Slowly straighten your hips returning to the plank position
- Repeat 5x
Hip Hinge - 5x
- Stand straight with a slight bend in your knees
- Take a deep inhale
- When you reach the top of your breath, slowly bend forward at the waist keeping a straight spine
- Slowly exhale, pressing your belly button into your spine as your lower your upper body
- Stop when your chest is parallel with the floor
- Feel the stretch in your hamstrings
- Let your arms hang at your sides for a moment
- Ground yourself through your heels
- Slowly return to the starting position as you inhale
Workout
10 Right Forward Lunges
10 Left Forward Lunges Lunges
10 Alternating Forward Lunges - each side for a total of 20
10 Squats
Rest 1 minute
9 Right Reverse Lunges
9 Left Reverse Lunges
9 Alternating Reverse Lunges - each side for a total of 18
9 Squats
Rest 55 seconds
8 Right Lateral Lunges
8 Left Lateral Lunges
8 Squats
8 Right Lateral Lunge -> Squat -> Left Lateral Lunge -> Squat
Rest 50 seconds
7 Right Curtsy Lunge
7 Left Curtsy Lunge
7 Alternating Curtsy Lunges - each side for a total of 14
7 Squats
Rest 45 seconds
6 Squats
6 Alternating Forward Lunges - each side for a total of 12
6 Alternating Reverse Lunges - each side for a total of 12
6 Hip Hinges
Rest 40 seconds
5 Squats
5 Right Split Squat
5 Left Split Squat
5 Squat Jumps
Rest 35 seconds
4 Alternating Forward Lunges - each side
4 Alternating Reverse Lunges - each side
4 Alternating Forward to Reverse Lunges - each side
4 Plyo Lunges
Rest 30 seconds
3 Right Lateral Lunges
3 Left Lateral Lunges
3 Plie Squats
3 Wide Stance Hip Hinge
Rest 25 seconds
2 Squats
2 Squat Jumps
2 Alternating Lunges
2 Plyo Lunges
Rest 20 seconds
1 Squat
1 Right Forward Lunge
1 Left Forward Lunge
1 Right Reverse Lunge
1 Left Reverse Lunge
Finisher
40 seconds of work with 20 seconds of rest for 5 minutes
Plank - 40 seconds
Rest - 20 seconds
Right Arm Left Leg Bird Dog - 40 seconds
Rest - 20 seconds
Left Arm Right Leg Bird Dog - 40 seconds
Rest - 20 seconds
Bear Plank - 40 seconds
Rest - 20 seconds
Repeat for 5 minutes
