Monday May 18, 2020
Title: Monday
Status: pending

Warmup: 3 Rounds of…
10 Clamshells/side
10 Eggbeaters in each direction
5 T-Spine Starfish/side
5 Table-top w/ 1 second pause @ top

A) 4 Rounds of…: 6 Rear Foot Elevated Split Squat @ 32×1 tempo
rest up to :45
8 Sumo Goblet Squat or Sumo Squat @ 42×1 tempo
rest up to :45
6/leg Single Leg Glute Bridge w/ Hip Flexion
rest up to 2:00
B) 5 Quality Rounds: 20 Jumping Jacks
15 Tuck Up
12 Triangle Pushups
6 Conditioning Split Squat/side
rest :45

Cooldown: Wall Squat 3:00
Wall-eye 2:00/side
Wall Straddle 3:00

—–

Tuesday May 19, 2020
Title: Tuesday
Status: pending

Warmup: 3 Rounds of:
5 Cat-Cow
5 Bird-Dog/side (with pause @ top of each rep, midline engaged)
10 Hip Twists/side (no sticking the booty out)
5/side Front Plank w/ opposite arm/leg raise

A) 4-5 Rounds of…: 12 Arrested Good Morning @ Controlled tempo
rest :45
6 Hamstring Walk-outs
rest :45
:30 Wall Sit
rest :90
B) 15:00 Ladder of…: 1 Full Burpee
1 Reverse Lunge/leg
1 Pushup
1 Mountain Climber/leg
1 Rolling Plank/side (elbow)

Add 1 rep/movement/round until the 15:00 is up!

Cooldown: Child’s Pose 2:00
Caterpillar 2:00
Butterfly 2:00

—–

Wednesday May 20, 2020
Title: Wednesday
Status: pending

Warmup: 3 Rounds of…
3 Seneca Stretch
6 Fire Hydrants/side
3 1/2 Tgu/side
12 Single Leg Calf Raise/side (Get way up there)

A) 5 Rounds of…: 10 Air Squat @ 3311 tempo
rest :45
10 Split Squat/side @ 31×1 tempo
rest :45
1 Round Calves for Days (10 raises + :10 hold x 3)
rest :90
B) :30on/:30 off x 20 @ controlled intensity: 1- Sit Outs or Lateral Line Hops
2- Hand Release Pushup
3- Rocking Hollows or Kipper to Leg Lower
4- Conditioning Split Squat Jumps or Walking Lunge
5- FLR or Pushup Shoulder Taps (no taps)

Cooldown: Sphinx 2:00
Cat Pulling It’s Tail 2:00/side
Cactus Arms Pose 2:00/side
Reclining Twist 2:00/side

—–

Thursday May 21, 2020
Title: Thursday
Status: pending

Warmup: 3 Rounds of…
10 Hip Twists or 5 HIp Switches/side
10 Lying Groin Openers
5 Crossbody Rdl (holding something) *make these perfect
5 Supermans w/ pause @ top of each rep

A) 4-5 Rounds of….: 6 Hip Hinge Stick Drill (Be a surgeon here, aware of every cm of movement)
rest :45
6/leg Reverse Lunge w Stick for Awareness
rest :45
3up/3down Lunge Rotations
rest :90
B) For Time @ Controlled Intensity: 3 Rounds of…
15 Glute Bridges
10 Tuck Up
5 Oblique Crunches/side

rest :60

3 Rounds of…
5 Burpees
10 Hand Release Pushups
15 Conditioning Squat Jumps

rest :60

3 Rounds of…
15 No Pushup Burpees
10 V Situp or 5 Nemesis crunch/side
15/side Side to Side Heel Touches

Cooldown: 2:00 Caterpillar (support neck)
2:00 Butterfly (Support head/neck)
2:00 1/2 Butterfly/side (support head/neck)
–
3:00 Chest Opener (block can be horizontal or vertical)

—–

Friday May 22, 2020
Title: Friday
Status: pending

Warmup: 3 Rounds of…
10 Wall or Floor Angels
2 Turkish Getup/side
5 Pronated/5 Supinated Squat Hold Arm Raises

A) 4-5 Rounds of… (can hold weight if available): 5 Overhead Squat w/ Dowel @ 44111 tempo (use a clock)
rest :45
5/leg Single Leg Barbell Rdl (use dowel, engage upper-back)
rest :90
B) Friday Tabata’s: Tabata 1
even- Burpees (Scaled: no pushup burpees)
odd- Flutter Kicks

rest 2:00

Tabata 2
even- Pushups
odd- Air Squat

rest 2:00

Tabata 3
1- Lying Sole Taps
2- Side to Side Heel Taps
3- Bicycle Crunches
4- Three Way Crunch

rest 2:00

Tabata 4
1- Pushup Shoulder Tap (pushup + tap + tap)
2- Tuck Up
3- Forward Stepping Lunges (in place)
4- Jumping Jacks

Cooldown: 3-way banded hips 2:00/position/side
+
Couch Stretch 2:00/side