CORE: Reps x 12 / Sets x 4
- Hollow Rocks
- Side Crunches
- Side kick/Back Kick
Dynamic Warm up:
- Shoulder dislocates x 20 ( palms up and palms down)
- Windmill x 20 ( 10 each side)
- Jefferson Curls x 5 ( slow with good form)
Strength x 5 sets of the following
- Kettle Bell Swing x 12 reps ( 45- 25 lbs)
- Push up x 10 reps
- Pistol Squat x 8 (4 each leg) you can scale these by sitting down on a chair of box at an appropriate height to make it doable yet challenging.
- Cardio x 3 min ( pick you poison ! bike, Row, Run, or eliptical machine.
don't forget to stretch ! take advantage of now having all your muscles warmed up don't just walk out ..... finish your stretching and then go have a post workout shake and or meal!