12.18.20. COVID

Exercise Sets Reps Rest
Warm-up:
BW squat 4 20″ 10″
3-way band pull (horiz., diag. left, diag. right, repeat) 4 20″ 10″
Iso. Hip bridge w/ crossover reach 4 20″ 10″
Bird dog 4 20″ 10″
Calf raises 4 20″ 10″
Band row 4 20″ 10″
Mobility:
Bottom squat w/ alt. thoracic rotation 2 20″
Knee drivers 2 20″ea
L stretch 2 20″
Spiderman climb 2 20″
9 to 5
A1- SL RDL + Toe touches 9 9ea+ 9ea
B1- SL lat. line hops + Monster Band Bent Over Rows 8 8ea/8ea+8
C1- High plank jacks + Triceps dips 7 7+7
D1- KB 1/2 kneeling windmills + Sit-outs 6 6ea+6ea
E1- SL sit-to-stand + KB SA high pull 5 5ea+5ea
*do all 9 sets of “A1″ before moving onto”B1”; then do all 8 sets of “B1” before moving onto “C1”; etc.*
*the group can take a little rest after completing each pair of exercises*
Abs:
F1- Hollow body hold 3 25″
F2- Plank w/ finger tap 3 10ea
F3- Penguins 3 15ea 1′