Lower Body Limits

STRENGTH 

1. Barbell bridge

4 x 8-10

Rest  2 minutes

2. Bulgarian single-leg deadlift

3 x 6-8 RL

Rest 1 minute

3A. 1-rack squat to box

2-3 x 8-10 RL

3B. Suitcase side lunge

3 x 8-10 RL

Rest 1 minute

4A. Lateral banded side leg lifts

2-3 x 12-15 RL

4B. Reverse plank hold

2-3 x 20 seconds

Rest 1 minute

IF TIME CARDIO FINISHER: STAIRS + SWINGS

Perform for 30 seconds on, 15 seconds off for 4-6 rounds (6-9 minute finisher). 

• Run the stairs
• Kettlebell swings

High Five

STRENGTH

1. Barbell deadlift

4 x 5-6

Rest 2-3 minutes

2A. Tall kneeling single arm bottoms up KB press

3 x 6-8 RL

2B. Lateral DB step up

3 x 6-8 RL

Rest 30-60 seconds

3A. Split squat with single arm banded row

3 x 8-12 RL

3B. Goblet carry

3 x 20-30 seconds

Rest 1 minute

IF TIME FINISHER: TAPS + TRICEPS

Set a timer for 6-10 minutes and see how many rounds you can complete in that time, resting as needed. 

• Step tap downs x 10 RL
• Triceps dips x 10
• Toe taps x 10 RL
• Squat to front raise to triceps extension x10

Side-Lying + Warrior II Flow

Side-lying connection breath with overhead reach x 5-10 breaths RL

Side-lying windmills x 5-10 

Side-lying knee/hip abductions x 10-15 RL

Hip flexor prying with overhead reach x 5-10 RL

Quadruped cat cows x 5

Hip flexor stretch with prying + reach x  10-15 seconds RL

Warrior II pose into side reach x 10-15 second holds

Deep squat to stand stretch x 10-15 seconds

Standing shoulder rolls x 5-10

Standing Wall Warm-Up

Wall supported connection breath x 5-10 breaths

Wall single arm raises x 5-10 RL

Wall Ts with pause x 5-10

Wall T-spine mobilization x 5-10