Warmup
Scan the body before starting to see how you feel today. Follow the warmup video or the simpler warmup version below.
Warmup Notes:
- Body Shake jumping lightly relaxing the shoulders
Body Tapping
Wrist circles
Wrist stretches on all4s (backwards, sideways)
Forearm stretch
Catcow x10
Downdog Crab extensions x3 each side
Deep Squat hold for 20 seconds then side extensions x5 each side
Thread the Needle and twist open x 5 each side
Squat to forward fold x5
Gorilla side to side x10
Gecko walk 15 m x2
Jijitsu walk 15m x2
Part 1: Strength Training
3 Rounds:
Monster Walks 10 steps front + Back
Active Shrugs x 10
Crab walk with Band x 10 e/s
Hollow Body Rocks x 10
Rest 2 minutes between rounds
NOTE: Warmup till you find your hardest intensity 75% (with 2-3 reps in the tank) before starting the sets.
Part 2: Strength Conditioning
Choose your weights accordingly.
E7MOM or 6 min time cap per section
A. 2-3 Rounds:
10 Rows / Banded Pull-downs
20 Mountain Climbers (slow)
Then 30 Swings
B. 2-3 Rounds:
6/6 Bulgarian Split Squat
20 Starfish
Then 30 Swings
C. 2-3 Rounds:
10 Pushups / Back Dips
20 Tuck ups /Hollow body rocks
Then 30 Swings
D. 2-3 Rounds:
10 Goblet Squat
20 Butt-Ups
Then 30 Swings
BONUS LEG BURN (OPTIONAL):
40/20 x 2-3 (4-6 min)
Squat to Jumping squat
Lunge both sides to Jumping Lunges both sides
Cool Down
40 seconds each position or side:
Pigeon R + L
Split forward lean
Pike
90/90 forward fold
Tricep Stretch on Belly Arm folded under
Cobra Reaches (On belly reach opposite toe to opposite hand) R + L
Figure 4
Happy Baby
Twist with cactus arms R + L
Relaxation Session
Scan the body and compare to the beginning of the session. Find a relaxed position and listen to the mini Yoga Nidra recording below to relax your whole body and feel good.
