Week 3

x15 minutes

• Supine Ankle Circles x8 each (switching directions halfway through each set)
• 3-Way Hamstring Stretch x20 seconds each
• Prone Quad x30 seconds
• Upright Hip Tilts x12
• Prone Swimmers x8

Circuit 1 (x4)

• Alternating Elevated Push-up x5 each
• Superman Hold on Bench x30 seconds

Circuit 2 (x4)

• Wall Skull Crusher x12
• Tall Side Plank x30 seconds

Circuit 3 (10 minutes AMRAP)

• Bent Over Y, T, W x10 each
• Wall Sit Shoulder Slides x10
• Bear Shoulder Taps x12 Each

• Prisoner Jump Squats
• Spiderman Plank
• Lateral Switches
• Facemelter
• Side Plank Crunches (Right)
• Side Plank Crunches (Left)
• Pendulum Lunge w/ Lunge Jump

x3 rounds

• Inchworm + Spiderman + Yoga Push-up x6
• Adductor Rock + Reach x12 each
• Hip Flexor + Hamstring x12 each
• Doorway Lat Stretch x30 seconds

Circuit 1 (x4)

• Reverse Lunge + Single Leg Deadlift x6 each

Circuit 2 (x15-5 Descending Ladder)

• Bodyweight Squat + Straight Leg Bridge

Circuit 3 (x4)

• Alternating Lateral Squat x8 each
• ECC Hamstring Curl x8

Circuit 1 (x50 Reps for Time)

• 50 Sprawl

Circuit 2 (EMOM, four exercises every minute, x10)

• 10 Jumping Jacks
• 10 Jump Squats
• 10 Wall Switches
• 10 Lateral Switches

x3 rounds

• Single Arm Wrist Rocks x10 each
• Half Kneeling Adductor Rocks x10 each
• Pigeon Rocks x10 each
• Hamstring ASLR x10 each
• Split Stance Around the World x10 each

Circuit 1 (12, 10, 8, 6)

• Yoga Push-up or SL Eccentric Push-up

Circuit 2 (x4)

• High Plank Crawl Overs x8 each
• Side Plank with Soup Can Reverse Fly x12 each

Circuit 3 (30:15 x4)

• Hook Lying Ankle Grabs
• Alternating Break Dance
• Hollow Hold
• Bear Hold Alternating Hip Extension

(30:20 x3-4)

• Speed Skaters
• Opposite Toe Touch
• Wall Drill
• Jumping Jacks
• Shuffles (3 each way)

2 Rounds

• Ankle Alphabet x1 each
• Bench TSpine x10
• Adductor Rock w/ Lat Stretch x10 each
• Bretzle x8 breaths
• Pec Minor Doorway Stretch x20 seconds

(45 Minute AMRAP, Everything is 20 Reps or 20 Each Side)

• 20 180 Degree Burpees
• 20 Squats
• 20 each Bear Kick Throughs
• 20 Bent Over Ts (focus on reaching away)
• 20 Y-T Shoulder Taps
• 20 each Alternating Forward Lunges
• 20 Elbow Downward Dogs
• 20 each Alternating Lateral Lunges
• 20 each Short Side Plants w/ Abduction
• 20 Side Plank Switches (high or low)
• 20 each Spider Climbers
• 20 each Alternating Curtsey Lunges
• 20 Boat Rockers
• 20 Prone Supermans
• 20 each Front Plank Dips

Circuit 1 (5 minute AMRAP x20 each)

• High Knee Toe Taps
• Frontal Plane Jumping Jacks
• Knee Tuck Jumps
• Cherry Pickers

Circuit 2 (Ladder 12, 10, 8, 6, 4, 2 x2 Reps)

• Good Morning + Crossbody Crunch
• Bodyweight Squat
• High to Low Plank

Circuit 3 (30:15 x3)

• Sprinter Start (Right)
• Side Plank Dips (Right)
• Switch Jumps
• Side Plank Dips (Left)
• Sprinter Start (Left)