Focus: Full Body - Dynamic Warm-Up
Equipment: None! Just your bodyweight
1. Walk-Out Combo - Plank/Thoracic Spine Rotation, 3-5 reps ES alternating
2. Reverse Hop Plank Combo - Plank/Reverse Bear Crawl/Reverse Hop, 6-8 reps
3. Traveling (Hamstring) Kicks - 6-8 reps ES alternating
4. Traveling Quad Stretch/ Hinge - 6-8 reps ES alternating
5. Traveling SLDL with Rotation - 6-8 reps ES alternating
Perform entire circuit 2-3 times
Up Next in Day 5 - Full Body Focus
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Full Body - Legs/Glutes/Shoulders/Cor...
Focus: Lower Body & (touch of) Shoulders/Upper Body
Equipment: Bench & one heavy dumbbell*perform moves 1 & 2 on R side then 1&2 on L side
1. SL Squat to Lunge - 8-10 reps
2. Step Up to Shoulder Press - 12 reps
3. Incline Push-Up with Knee Drive - 12 reps, 3 reps per knee to ch... -
Full Body - Posterior Chain (B)
Focus: Full Body- Posterior chain
Equipment: Cable Set-Up with rope attachment1. Lunge/Wide Row - 8-10 reps ES
2. ISO Lunge - 10 pulses followed by 10 sec hold *start with the leg you started with in the first exercise*
3. Anti-Rotation Cross Body Chop - 10-12 reps ESPerform entire circuit 3...
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Full Body - Upper Body/Core & Cardio ...
Focus - Full Body - upper body/core & cardio power
Equipment - one set of medium/heavy dumbbells & a soft medicine ball (slam ball)1. Renegade Row KickBack Burpee Combo - 8-10 reps
2. Ball Slams - 15-20 reps
3. Ball knee Drive/Mountain Climbers - 2 ES alternating slow, 10 ES alternatin...
