Warmup & Stretching Sets

• Warmup 1 (T-Spine Open Book, Glute Bridges, Bird Dogs, High Plank Walk, Push Ups, Squats, Butt Kickers)

• Warmup 2 (aka Mobility Flow 1) (Ankle Rock, Ankle Rotations, Lunge with Twist, Bear Sit, Dynamic Toe Touches, Push Up Plus, Pull Aparts, CARS)

• Stretching (Pec, Neck, Lat, Spine)

Monday/Thursday/Sunday Exercises for week of October 3

Bold is New!

• Reverse Lunge (with water bottles or swim bags)

• Standing 1-arm Band Row

• Bear Crawl

• Speed Skaters

• Push Ups

• Lateral Hops

• Partner Side Shuffles

• Straight Leg Sit Ups

• Broad Jumps

• Overhead "Y" Squats with Resistance Bands

Friday/Saturday Exercises for week of Oct 3

• Straight Leg Crunch

• Dead Bug

• Partner Plank High Fives

• Side Plank Holds

• Lying Knee Tucks

• Banded High Plank Walks (mini bands)

• Push Ups

• Straight Leg Sit Ups

• Broad Jumps

• Overhead "Y" Squats with Resistance Bands

• Bent Over Rows with Resistance Bands