Mobility Series: 5 Minutes
- Passive/Active Supine Hip Flexor Holds at End Range 5×5 Seconds Each
- Pistol Lifts Off (Over Yoga Blocks) 5 Each Side
4 x 6 min Partner Stations – 2 moves switching with the partner every :30 Seconds. Shake Up Run to 1st White Mailbox BTWN Stations.
1 Minute Rest BTWN Stations.
Station 1: Slam Ball/Jumping Lunges B: Stepback Lunges
Station 2: Kneeling Banded Rotations/Anti Rotation
- Tall Knee is on the outside. Rotate towards that knee.
- Blue or Black Resistance Band
- Turn Sides Every Minute
Station 3: KB Bent Row R:(53+/40+)W:(40+/ 30+)B:(25+/20+) (Switch Arms Every RND) / Band Pull Aparts – Green/Red Bands
Station 4: Yoga Strap Deadbug/Rest (On Tabata Clock for Trantions – :20/:10×2 = 1 Minute Each)
- Yoga strap goes under low back.
- Partner stands and puts light tension on strap (pulling away from partner)
- Partner holds strap down with core tension while performing dead bug.