MOVE WELL
WARMUP
Take 5:00 to 10:00 and perform dynamic mobility exercises.
Sample routine for warming up can be found below…
| MOVEMENT | SETS | REPETITIONS |
|---|---|---|
| Four Point Squats | 2 | 5 |
| Front Leg Swings | 2 | 10/10 |
| Side Leg Swings | 2 | 10/10 |
| Arm Swings | 2 | 10/10 |
| Touchdown Arm Swings | 2 | 10 |
MAIN ROUTINE
Complete 3 rounds of the following sequence below…
| ESSENTIAL MOVEMENTS | DURATION | REST PERIOD |
|---|---|---|
| Bodyweight Squats (Box) | 0:40 | 0:20 |
| Pushups Wall (Box or Ground) | 0:40 | 0:20 |
| KB Deadlifts (Yoga Block) | 0:40 | 0:20 |
| Ring Rows | 0:40 | 0:20 |
| Hollow Hold | 0:40 | 0:20 |
COOL DOWN
Go right into relaxing breathing after all 3 rounds and pick 1-2 static stretches. Example of 5:00 routine can be found below 1 upper body stretch, 1 lower body.
| MOVEMENT | SETS | REPETITIONS |
|---|---|---|
| Standing Low Belly Breaths | 1 | 20-40 |
| Classic Tricep Stretch | 1 | 2:00/side |
| King Pigeon Pose | 1 | 2:00/side |