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Exercises

Set 1: 1 round
Moderate Stairs
Moderate Stairs
5 minutes
Rest
Rest
2 minutes

Set 2: 3 rounds
Ball Butt Lifts
Ball Butt Lifts
1 minute
Barbell Lunges
Weights: Light
Barbell Lunges
20 reps
Barbell Step Ups
Weights: Light
Barbell Step Ups
20 reps
Curtsy Lunge
Curtsy Lunge
20 reps
Weights: Moderate
Bench Barbell Calf Raises
25 reps
Barbell Glute Bridge
Weights: Moderate
Barbell Glute Bridge
15 reps
Box Jumps
Effort: Moderate
Box Jumps
10 reps
BOSU Squat Hopovers
BOSU Squat Hopovers
20 reps
Barbell Front Loaded Squats
Weights: Light
Barbell Front Loaded Squats
15 reps
Sumo Squats
Sumo Squats
30 seconds
Rest
Rest
2 minutes

Set 3: 1 round
Fold Forward
Fold Forward
25 seconds
Advanced Left Lizard
Advanced Left Lizard
25 seconds
Advanced Right Lizard
Advanced Right Lizard
25 seconds
Center Leg Stretch
Center Leg Stretch
25 seconds
Butterfly
Butterfly
25 seconds
Calf Rolls
Calf Rolls
30 seconds
Wall Calf Stretches
Wall Calf Stretches
50 seconds
Advanced Left Pyramid
Advanced Left Pyramid
30 seconds
Advanced Right Pyramid
Advanced Right Pyramid
30 seconds
Happy Baby
Happy Baby
30 seconds
Garland Pose
Garland Pose
30 seconds
Half Frog Pose
Half Frog Pose
50 seconds


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