Pulsing Lunge Right or 1/2 ROM Squat
Push up w/ opp. arm and leg or Mod. push up w/ hip extension
Pulsing lunge Left or 1/2 squat hold lateral walk
Plank Ups or mod. plank ups
V sit hold or Bridge hold

Full Workout Below:
- Updown w/ Lunge & Twist
- Opposite SL Leg/Arm Crunch
- Mountain Climber
- Whole Body Crunch
- V-Sit Twist

Full workout below

1. Pushup w/ shoulder tap
2. Stepping/Reverse Lunge
3. Towel Row w/ Squat
4. Fast L-R
5. SL Lateral Flexion

Group1: 4x through
Wide/Narrow Push up or Mod. Wide narrow push up
Dot Jump/ Dot run
Push Up HOLD W/ Hip Extension or Mod. Push up HOLD W/ Hip Ext.
Lunge Jump/ Jump squat combo or Reverse to squat combo
Rest
Group2:
Squat Cross R or Jab Cross R
Bridge Walkout or Bridge
Squat Cross L or Jab Cross...

ex1-Pushup opp.arm/Leg or Bird dog
ex2-Lateral skip w/ hop or lateral skip
ex3-Up/down or bench mountain climbers
ex4-Marching sumo squat
ex5-SL ext. to pelvic lift or lower body crunch

Mobility:
Lateral lunge w/ reach
Fire hydrant
Quad. Thoracic
Pelvic lift
Group 1:
Down dog or Cat cow
Lateral step w/squat or squats
Lunge jump one side or reverse lunge one side
Group 2:
Crab hold w/ march or Crab lifts
Updown or Good morning
Linear Taps or Ankle hops
Group 3:
V-sit Cross or Jab...

- Mountain Climber Crunch
- Side Plank w/ rotation/dip - L
- Up Down w/ lat skip
- SL/SA Alt Crunch
- Side Plank w/ rotation/dip - R

5 Movements performed for 5 rounds @ 1 minute each
- Plank w/ LB Twist
- Side Plank w/ dip abduction-R
- SL LB Whole Body Crunch
- Side Plank w/ dip abduction-L
- Fast L-R w/ Squat

See full workout below

- SL Twist Crunch
- Plank w/ Reach
- SL Oblique Crunch-R
- SL Oblique Crunch-L
- Mountain Climber

Full workout below:

- Sprinter Lunge
- BOR w/ RDL
- Sprinter Lunge
- Plank Jack
- Towel Good Morning

internal/external rotation
Mid thoracic mobility
Single leg windshield wiper
Group 1:
1-Leg RDL to Row R or RDL
Pop Squat or Sumo Squat Calf Raise
1-Leg RDL to Row L or Bentover Row
Group 2:
Reverse Lunge W/ Row or Squat to Row
Lateral High Knees or Lateral Skip
Butt kick jump or Jogging butt kic...

Full Workout
- Single Leg Up Down w/ L-R
- Mod. Pushup w/ Rotation
- Reverse Lunge w/ Kick
- V-Sit Twist
- Alt Pushup HOLD

Routine:

- Bicycle Crunch
- SL Pelvic Lift on couch
- Dead Bug
- Plank Jack on Hands
- 1/2 Kneeling Fast L-R

See full routine below:

- Lat Skip w/ Lizard Stretch
- Squat Hold w/ OH Reach
- Pushup Hold w/ Lat Walk
- 1/2 Kneeling Run
- Side Plank w/ dip

3 groups,3 exercises per group at one minutes each!
Group one:
Marching Sumo Squat or Sumo Squat
Push up opp.Arm/Leg or Bird/dog
High Knees or partial rep high knees
Group 2:
Squat cross or Jab cross right
Up/down or Goodmorning
Squat cross or Jab cross Left
Group 3:
Butt kick Jump or jogging but...

3 groups with 3 exercises per group, twice through.
Group 1:
1-single leg windshield wiper or Quad. rotation
2-Pushup with rotation or mod. pushup rotation
3-Lateral skip w/ lunge or lateral skips
Group 2:
1-Hack to sumo jump squat or hack to sumo squat combo
2-Sphinx pushup or mod. plank ups
3-L...