General Warm Up – 3 Rounds

Rest between sets: 20sec rest between rounds
Intensity: Moderate

Demo	Exercise	Reps/Sets	How to/Cues
	Running in Place 20sec		Stay light on your feet. Imagine your floor was fragile or you would have neighbors living underneath who complain a lot. Minimize the time spend with your foot on the floor. Keep you chest up and shoulders down. Look towards the front. Keep going until the end and do not stop.
	Mountain Climber 20sec		Keep your shoulders right on top of your hands and your neck in a neutral position. Pull your knee close to your chest in each rep and fully lock the opposite knee. Engage your core, keep your hips low and stable and your back straight.
	Forearm Plank 20sec		Engage your core and create 1 straight line from your feet all the way through your neck. Flex your feet on the floor and keep them next to each other. Protract and depress your scapula. Do not allow your shoulder blades to stick out behind.
	Forehead to W 20sec		Rotate your hands for the thumbs to point towards the ceiling as your bring your arms to the W. Make sure you have a 90 degrees angle in your shoulders and that your elbows are in line with the shoulders. Pull your hands and elbows up towards the ceiling and not back. Keep your chest on the floor the entire time and rotate your hands for the thumbs to point towards the ceiling. Keep your legs engaged but on the floor. Point your feet and make your ankles touch.
	Back Extension 20sec		Then externally rotate your arms, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor. Keep your feet about shoulder width apart on the floor the entire time. Move slowly! The longer this takes the more control and strength you will develop!

Group 1 – 4 Rounds

Rest between sets: none
Intensity: Elevated

Demo	Exercise	Reps/Sets	How to/Cues
	Dumbbell Squat to Overhead Press 8x
	Sitting Cable Back Row 8x
	Lying Leg & Hip Raise 12x

1min Rest

Group 2 – 4 Rounds

Rest between sets: none
Intensity: Elevated

Demo	Exercise	Reps/Sets	How to/Cues
	Squat Step Up Weighed 4x each side
	Push Up 8x		Engage your core and create 1 straight line from your feet all the way through your neck. Do not allow your back to arch or your hips to stand out! Touch the chest to the floor in each rep. Keep your elbows close along your body.
	Push Up Toes Touch with Push Up 4x each side
	Lat Pull Down 8x

1min Rest

Group 3 – 4 Rounds

Rest between sets: none
Intensity: Elevated

Demo	Exercise	Reps/Sets	How to/Cues
	Plank Superman Combi 8x		Do not use momentum during the superman lift and squeeze on top for a moment. Keep your head in a neutral position. Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.
	Extended Burpee 2x each side
	Hip Bridge to Crunch 8x

1min Rest

Flexibility

Rest between sets: None
Intensity: Low | Focus on Form

Demo	Exercise	Reps/Sets	How to/Cues
	Calf Stretch with Bent Knee at Wall 40sec each side
	Hip Opener with Yoga Block on Stomach 40sec each side		Keep your hips parallel to the floor and squared with your shoulders. Lock your extended knee and keep your knees close to each other. With every exhale slide into a deeper stretch.
	Half Split Back Knee Bent Against The Wall Glutes By Heel 30sec each side
	Downward Dog - Assisted 40sec		Fully lock your knees. Push your chest towards your toes and work on arching your lower back. Push your hips towards the anterior pelvic tilt. Lock your elbows, depress your scapula and look towards your feet.
	Hip Opener 6x each side		Push both your glutes and chest towards the floor. Keep your hips squared with your shoulders and equal weight on both hands. Straighten your back. Place the hand of the bent knee not in front of the knee but slightly further in.
	Half Middle Split - Elevated 8x each side
	Baby Pose Shoulder Opener from Side to Side 20sec each side
	Static Towel Triceps Stretch at Wall 40sec each side		Push your armpit towards the wall to create a stretch in your triceps. Use your free hand to push the hand to gently pull on the towel for an increased triceps stretch. Engage your core and keep your ribs in.
	Sliding Table Top 40sec
	Cat n Cow 6x		Focus on mobilizing your entire spine from the neck all the way to your hips. As you round your back push your hands into the floor and away from you to further round your back. Imagine pulling the floor towards your knees to support your back for a deeper arch.
	Active Sphinx - Hold 2x10sec