Exercise 1: Push up rotation or mod push up rotation
Exercise 2: Lateral shuffle or lateral skips
Exercise 3:; Plank hip extension or mod. plank hip extension
Exercise 4: Up/down w/ buttkick jump or speed jumping jacks
Exercise 5: wall sit or 1/2 wall sit
Full Workout:
-Pushup HOLD w/ Knee to chest x 60
- Couch V-Ups x 60
- Sprinting Butt Kicks x 60
- Lateral Flexion x45
- Leg Drops x 45
- Squat w/ Fast L-R x 45
Mobility:
Lateral lunge w/ reach
Hip flexor to hamstring flow
Puppy Pose
Yoga Push Up
EMOM:
Reverse to walking lunge or Sumo Squat
Mountain climber or Wall runs
Dot Jump or Dot Run
Plank or Mod. Plank
Marching Bridge or Pelvic Lift
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