Warm-Up:
Knee-Prehabs
Gentle Cardio and Hip Stretching
20minute Workout: 20s work-10s rest x 6 = 3 minutes each move
Jack Squats
Pop Squats
1/2 ROM Sumo Squats
Power Lunge
Modified Plank w/ Alt. Hip ABduction
Pulsing Bridge HOLD
Stretching
This Tabata workout is comprised of 3 rounds; two full body and one ab. Each round is 6 minutes total rotating between 4 different exercises. There are 20 seconds of high intensity exercise followed by 10 seconds of rest, rinse, and repeat! No weights necessary but be ready to give 100% effort. A...
OH Squat (Squat w/ reach)
Eccentric Pushup (mod sphinx pushup)
Up-Down w/ Downward Dog Reach (Downward Dog REach)
Jumping Jacks
Reverse Lunge w/ Kick-Right (Reverse Lunge)
FAST LR w/ Squat (Reverse Lunge)
Mountain Climber (No Impact)
Ankle Hops
Pop squat (low speed squat)
Lateral High Kn...
Station 1
Lunge Jumps (Jump Squats or Reverse Lunges)
Pop Squats (Sumo Squats)
Calf Raises
Station 2
Traveling Push Up (Mod. Narrow/Wide Push Up Combo)
Push Up HOLD w/ Shoulder Tap (Mod. Push Up HOLD)
Arm Circles
Pelvic Lifts
Station 3
Lateral Skip w/ Hop (Lateral Skips or Stationary Lateral Lu...
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