Warm-Up: 3 Sets: 10x Forearm Slides Shoulder Mobility Circuit Standing Hip Mobility 15x Bodyweight Squats 10x Spiderman Lunges Perform following circuit 3 times: 1.) 50x Push-Ups Mod: Place Knees on the ground Prog: Clapping Push-Ups 2.) 20x Walking Lunges (each leg) Mod: Reverse Lunges Prog: Overhead lunges (w/plate) 3.) 15x Bench Step-Ups (each leg) Modification: 6 inch box Progression: add weighted dumbbells 4.) 20x Glute-Hip Bridge (thoracic area on bench) Modification: back on ground Progression: Both legs planted, add weighted barbell to lower-mid abdominal area braced by padding 5.) 25x Sumo Deadlift High Pulls (with kettlebell) Modification: only incorporate high pull Progression: add more weight to barbell or kettlebell 6.) 15x Cable Woodchoppers (each side) Modification: stay kneeled during rotation Progression: extend arms Cool down: 5 min walk on treadmill (easy) AIS Stretching with Band Myofascial Release Foam Roller

• 

  1 Shoulder Mobility Circuit

  
  

  Level:	Beginner
  Reps:	0	Sets:	3
  Set Time:	0	Rest Time:	0

• 

  2 Standing Hip Mobility Circuit

  
  

  Level:	Beginner
  Reps:	0	Sets:	3
  Set Time:	0	Rest Time:	0

• 

  3 Bodyweight Squat

  Start with feet shoulder-width apart. Squat down as if you are sitting in a chair, keeping knees behind toes and return to standing position.

  
  

  Level:	Intermediate
  Reps:	15	Sets:	3
  Set Time:	0	Rest Time:	0

• 

  4 Basic Push-up

  Start in prone position with hands shoulder-width apart. Push your body up, keeping your core straight and lower back down.

  
  

  Level:	Intermediate
  Reps:	50	Sets:	3
  Set Time:	0	Rest Time:	0

• 

  5 Maintaining Neutral Knee Position during a lunge

  
  

  Level:	Beginner
  Reps:	20	Sets:	3
  Set Time:	0	Rest Time:	0

• 

  6 Bench Step Up (w/without weight)

  
  

  Level:	Beginner
  Reps:	15	Sets:	3
  Set Time:	0	Rest Time:	0

• 

  7 Glute/Hip Bridge

  
  

  Level:	Beginner
  Reps:	20	Sets:	3
  Set Time:	0	Rest Time:	0

Powered by FXFitVid (http://www.fxfitvid.com)