Dryland Plan

5 min warm up

5 min stretches

20-30 min mobility

5 min stretches

• 1 min each exercise

  • Core

  • 2 sets - 28 min

  • Warm up: heel walk, toe walk, calf raise, toe raise, partner T pose jump overs

    • 3 - Lying pike position BL legs into leg ups into bent knee rotations

    • https://www.instagram.com/p/C-WTzXphn1L/

    • 2 - pike position leg kicks over object

    • 2 - Pike position OH thoracic twists to forward fold touches

    • 2 - pike position banded toe points (forward fold?)

    • 1 - butterfly sit ups

    • 1 - back plank

    • 3 - wall squat sit ups (front - side - side)

  • Hip Mobility

  • 2 sets - 29

  • Warm up: hip bands, partner squat hold, partner squat hold with calf raise, wide stance forward fold, spiderman crawls

    • 1 - squat hold

    • 1 - bear plank to squat hold

    • 1 - frog pose

    • 1 - horse stance twists

    • 1 - hip hinges

    • 2 - kneeling hip opener

    • 1 - hip flexor thrusts

    • 1 - cossack squats

    • 9 - 90/90s - heel raise - leg raise - leg raise to extension - butterflys

  • back/shoulders

  • 2 sets - 24

  • Warm up: inchworms, lunge to thoracic twists, shoulder bands, low hip bear crawls

    • 1 - floor cobra

    • 1 - superman

    • 1 - superman to OH press

    • 1 - plank twists

    • 1 - plank to downward dog to cobra

    • 2 - partner plank jump overs

    • 1 - glute bridge knee extensions

    • 4 - SL glute bridge - SL lateral glute bridges

• Stretches

  • :30 each stretch

  • mountain pose hip hinges

  • lunge to ham stretch

  • ham stretch flex/point

  • lunge to ham stretch

  • lunge with toe pull

  • mini split elbow touch to thoracic twist

  • pigeon hold + no arm hinges

  • split hold

  • middle split leans

  • middle split hold