3 Rounds – 1 Minute Max Effort of Each
Alternating Fire Hydrant
Alternating Donkey Kick
How This Works:
You will do, in the given sequence, 1 minute of max effort of each movement 3 time through. With the rest it makes 5 minute rounds.
Alternating Fire Hydrant:
Start on the floor on your hands and knees, wrists under the shoulders and knees under the hips. Engage your core, push up through your shoulders, and keep tight and your back flat, while you raise one knee up towards the side as high as you can. Focusing on using your butt muscle to move your bent leg. Pause at the top before bringing your leg back to the starting position and repeating on the other side. Keep Alternating for the whole minute.
Lay on your back with your arms over your head and your legs out long. Start the movement by bracing your core and bending at the hips. Keeping your legs and arms straight reach your right hand and left foot up over the center of your body to meet. Lay back down the way you sat up and repeat on the other side.
Alternating Donkey Kick:
Start on the floor on your hands and knees, wrists under the shoulders and knees under the hips. Engage your core, push up through your shoulders, and keep tight and your back flat, while you raise one heel straight up towards the ceiling as high as your mobility will allow and keeping your knee bent. Pause at the top squeezing your butt and try not to arch your back. Bring your knee back to the floor and switch to the other side.
Standing with your feet at hip to shoulder width apart, send your hips back and down until your hips are at least parallel with your knees. Make sure your knees stay in line with your toes and do not let them cave into the middle, keep pressing you knees out. Keep your back flat, chest up and core tight. From the bottom of the squat you will jump up until your feet are off the floor, softly land, then go right back down into the squat.