General Warm Up – 3 Rounds

Rest between sets: None
Intensity: Moderate

Demo	Exercise	Reps/Sets	How to/Cues
	High Knees 40sec		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.
	1 Legged Good Morning 6x each side		Hold your hips in a slight anterior pelvic tilt, keep your back straight and guide the movement with your coccyx. Keep your shoulders low and pull them together in the back. Actively push your elbows back as well. Keep your hips and shoulders squared. Move slow and focus on muscle engagement, alignment and balance.
	Prayer Pose Stretch 8x		Keeping your hands in a vertical position push them down in front of your body towards your belly button. Apply pressure on your wrists by pushing your hands together and move sligthly deeper in each repetition. Keep your shoulders depressed and squared with your hips.

Specific Warm Up

Rest between sets: 30sec
Intensity: Moderate

Demo	Exercise	Reps/Sets	How to/Cues
	Inchworm 4x		In the pushup position engage your core and create 1 straight line from your feet all the way through your neck. Place your hands underneath your shoulders with the fingers facing towards the front and the elbows fully locked. Rotate the pit of your elbows 45 degrees towards the front. Stay strong and engaged as you walk your hands back and return to your standing position.
	Chair on Back 2 sets of 4x each side alternating
	Upper Back Mobility Elbow Raise - on all 4 8x each side none alternating

Strength Work

Rest between sets: 30-60sec
Intensity: Moderate

Demo	Exercise	Reps/Sets	How to/Cues
	Walking Lunge - Weighted 3 sets of 12 each leg		Brace your core and take a big step forward with one leg whilst bending your front knee until your thigh is parallel to the floor. Bend your back leg with the shin parallel to the floor. Push through your front foot to extend the leg and return to a standing position. Take the back leg up and over into a forward lunge. Complete each rep with full leg and hip extension.
	Side Lunges - Alternating 3x8 each side weighted		Lock your extended knee fully. Keep your shoulders depressed, squared with your hips and parallel to the floor. Squat low. Bring your hips towards the floor whilst keeping your upper body as straight as possible.
	Alternating Dumbbell Shoulder Press 3 sets of 10 each side alternting
	Sitting Cable Back Row 3x12
	Diamond Push Up 2 sets of 8-12		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! Start with your shoulders protracted but allow your blades to moves freely during your push up. Your chest should almost touch the floor in each rep. Keep your elbows close to your side. Exhale every time you extend your arms.
	Angled Half Kneeling Narrow Single Arm Lat Pull Down with Band 3 sets of 12 each side none alternating		Start in a half kneeling position holding on to the elastic with the hand opposite to the front leg. Depress your shoulders, square them with your hips and fully extend the working arm. Initiate each rep by pulling your elbow back towards and past your ribs. Make sure not to lean back into the band. Instead push your chest towards the front slightly for increased range of motion. Squeeze at the top of each rep for a moment before slowly extending the arm fully returning to your starting position.

Core Superset – 2 Rounds

Rest between sets: as little as possible
Intensity: High

Demo	Exercise	Reps/Sets	How to/Cues
	Plank Superman Walk Up Combi 3x each side		Separate the movements to stay clean and efficient. Do not allow your body to swing from side to side. Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.
	Single Leg V-Up 6x each side laternating		Engage your legs! Lock your knees, point your feet and squeeze the water out of them. Keep the opposite foot on the floor for balance and stability. Keep your legs parallel to each other and your shoulders and hips squared. Engage your arms to be able to swing them dynamically.

Flexibility

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

Demo	Exercise	Reps/Sets	How to/Cues
	Laying 1 Legged Hamstring Stretch - with Elastic 10x each side		Pull the leg close enough to yourself to feel a stretch but keep it far enough to keep your exercise form high. Fully lock the knee in each rep and flex your foot. Keep your back straight and work on locking your opposite knee.
	Laying 1 Legged Hamstring Stretch - Hold with Elastic 10sec hold each side		Keep your hips parallel to the floor and squared with your shoulders. Lock your extended knee fully and make sure it points towards the ceiling. With every exhale slide into a deeper stretch.
	Walking Pike - Assisted 40sec		The anterior pelvic tilt is the most important part of this exercise. As you move your foot pull your toes up towards your chin and flex your foot. Keep your knees locked and shoulders squared with the hips at all times.
	Middle Split Slide		Fully straighten your leg and engage your quads to protect the knee from injuries. This knee should be pointing towards the front. Your opposite knee needs to be exactly 90 degrees bent. Stay in line as you push your leg towards the side and bring your hips down. On the way back up push that foot of the straight leg into the floor and the opposite hip down.
	Deep Plie - Chest to Wall 2 sets of 4		Place your feet on the floor wide enough so that at the bottom of your plie the knees are on top of the center of your feet. Push your hips towards the wall and your knees away. Keep your lower back straight and aim to bring your hips in 1 horizontal line with the knees in each rep.
	Prep for Swimmer - Elevated Glutes 2x6		Arch your back as you fold into the pancake and let your chest guide the movement. Externally rotate the legs. Keep your shoulders depressed and squared with your hips.
	Active Sphinx 6x		Use your back muscles to rise up whilst keeping your belly button and rib cage on the floor. With your hands firmly on the ground pull your body gently towards the front in the sphinx position as if you were trying to create distance between your ribs. Keep your shoulders low and squeeze your shoulder blades behind your back for a moment before lowering back down. Fully extend your elbows between each rep.
	Cleopatra 3x each side alternating		Use your back muscles to rise up. Work on moving the arch from your lower back into your hips. Keep your foot as close to the floor as possible as you move the knee up and back down.