March 2020 Online

WARM UP Jog - 10 pairs Squats - 10 Inchworms - 5 3 sets Cat/camel - 6 Thoracic rotation - 5 each side Long adductor rock back - 4 each side Short adductor rock back - 5 Heel rocker - 8 each side ACTIVATION Birddog with 5 second hold - 3 each side Squat to stand - 5 2...

WARM UP Jog - 30 secs Butt kicks - 30 secs Side lunges - 10 each side Forward lunges - 10 each side Short adductor rockbacks - 5 Rotations - 10 Single leg reach - 5 each side ACTIVATION Double step retractions - 10 Ballet step - 10 each side CONDITIONING Squat rows -...

WARM UP Jog - 30 secs Forwards and backwards lunges - 5 each side Jog - 30 secs Double step rotation - 5 each side Side step and reach - 8 each side Down dog to pigeon - 4 each side 90/90 hip flow - 10 ACTIVATION Glute bridges - 12 Banded pull aparts - 10 2 sets...