Week 4

30 Min AMRAP

• Ankle PAILS/RAILS 5 seconds x5 each
• 3 Position Hip Flexor Rocks x8 each
• Pigeon Rocks x12 each
• Side Lying TSpine Drags x12 each
• Supine Reach/Retract/ER/Floor Slide x12

30 Min AMRAP

• Plank Walkout x8
• Prone Y, T, A 2 second iso x8 each
• Tall Side Plank w/ T x12 each
• Bear Hold 3 second iso Walkout to Push-up x8 (no push-up from modification)
• Elevated Plank Tricep Extension x12

Perform 100 reps of each exercise, break it up however you’d like

• Bodyweight Squats
• Squat Jumps
• Burpees
• Single Leg Lateral Hops (50 each way, each leg)
• Lateral Lunge (Single Leg Hop Modification)
• V Sit-ups
• Superman Reaches (50 each)
• Tall Plank Breakdancers (50 each)
• Frontal Plane Jacks
• Transverse Plane Jacks

x3 rounds

• Wall Calf Stretch x30 seconds
• Inchworm Spiderman x6 each
• Downward Dog x30 seconds each
• Doorway Lat Stretch x30 seconds each
• Cat Camel x30 seconds

Circuit 1 (x4)

• Single Leg Deadlift x8 each
• Lateral Bounds x6 each

Circuit 2 (x4)

• Pole/Wall Assist Single Leg Squat x8 each
• Lunge Jumps x6 each

Circuit 3 (x4)

• Knee Hug Single Leg Glute Bridge x8 each
• Deadbug x8 each
• Wall Sit x1 minute

Circuit 1 (EMOM x4 each)

• Explosive Step-ups x10 each, Finish Minute in Russian Twist
• Opposite Toe Touch x10 each, Finish Minute in Plank Rotations
• Lateral Lunge x10 each, Finish Minute in Speed Skaters

Circuit 2 (Ladder 15-1)

• Burpee
• Squat Jump

45:15 x3 each

• Tall Plank Calf Stretch
• Hamstring Floss
• Tactical Frogs
• 90/90 Rotators
• Alternating Quadruped Lawnmower Starts

Circuit 1 (x10 minute AMRAP)

• Offset Push-up x15 each
• Doorway Pec Fly x10
• Push-up Plank Reach x10 each

Circuit 2 (x50 reps each, breakup however you want)

• Bent Over Reverse Fly
• Bent Over Y
• Plank Rotations
• Lateral Crawl (50 each)

• 100 Alternating Lunges
• 90 Second Wall Sit
• 80 Pogo Hops
• 70 High Knees
• 60 180 Jumps
• 50 Burpees
• 40 Lunge Jumps
• 30 Body Lowers
• 20 Sit-ups
• 10 (5 each) Crawling Clocks

2 Rounds

• Deficit Calf Stretch x20-60 seconds
• Hip Hinge OH Reach x15
• Wide Stance Toe Touches x15 breaths
• Half Kneel HF to Hamstring x10 each
• Half Kneel T Spine Rotation x10 breaths
• Supine Knee Hug x30 seconds
• Side Lying Quad x30 seconds
• Adductor Rocks w/ ER x10
• Child’s Pose w/ Lat Reach x15 breaths
• Front fold Feet Crossed x10 breaths
• OH Lat Reach x10 breaths
• Doorway Pec Stretch x20 seconds

Circuit 1 (x4)

• BW RFE 5 second tempo x8 each
• BW Squat 10 seconds ISO x5

Circuit 2 (x4)

• Knee Hug SL Glute Bridge x8 each
• Short Side Plank Straight Leg Abduction x20 each

Circuit 3 (x4)

• Shoulders Elevated Feet Together Knees Out Bridge x20 3 second ISO squeeze
• FOW High Plank Alternating Hip Flexion 3 second ISO x10 each
• Wall Sit Alternating Quad Extension 3 second ISO x15 each

4 Rounds - 35:15, 30,20 x 2, 20:10 Rest 30 seconds, 60 seconds, 90 seconds, 90 seconds)

• ECC Push-ups
• Jumping Jacks
• BW Squat → Reverse Lunge (alternating)
• Jumping Jacks
• Lateral Lunge (left)
• Lateral Lunge (right)
• Jumping Jacks
• Bear Crawl (alternating forward/back)
• ECC Towel/Valslide Curl (left)
• Slide Plank (left)
• ECC Towel/Valslide Curl (right)
• Side Plank (right)