Wednesday November 14th – HIIT + TEAM WEEK

Wednesday: 11/14

3 Point

Attendance Point

Facebook Shout out Point.

Flip Cup Burpee Point.

Mobility Series: 5 Minutes

  • Kneeling Hip C.A.R.s with Yoga Block on Low Back 3x (Each Side)
  • Kneeling Abducted Leg Lifts with Yoga Block on Low Back  3×5 Second Holds (Each Side)

 

HIIT: 3 x 7 min rounds with 1 min rest after each round

:30 sec Dynamic Explosive and Speed, followed by :30 Sec Isometric and Stabilization hold.

All Body weight exercises moving all the way down the board rest and repeat

:30 Lateral Bounds  / :30 Single bent leg hold (15 sec left/right) (standing on one leg with a slightly bent leg)

:30 Ninjas / :30 Plank

:30 Hip Bridges / :30 Single leg Hip Bridge Hold (15 sec left/right)

:30 Plyo Push ups B: Reg Push Up / :30 Push up hold

:30 Leg Lifts / :30 Hollow Hold

:30 Alt Superman / :30 Superman Hold

:30 Squat Jumps / :30 Squat Hold

 

TEAM WEEK:  Hero vs. Villains Competition –

 

Flip Cup Burpee: