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 |