4 October Conditioning Class (Obj: Mobility & Strength)

Warm Up

Bodyweight Flows 1:

FB Flow

·          DF Dog to UF Dog to DF Dog

·          Rotate L to deep lunge. Drop R hip

·          Rotate R to deep lunge. Drop L hip

LB Flow

·          Squat > slow spin R down to shoulder bridge reverse to squat > repeat on L.

FB Flow (same as above)

UP Flow

·          Stand > Bend to child’s pose/bear squat > swinging Planche > swimmer

·          Reverse to child’s pose/bear squat & repeat

20 min max (2 reps/set – no less than 5 no more than 8 sets. Adjust weight accordingly)

·          H pulls/Wtd Pullups 2

1 leg squat/Pistols 2 L/R