Stretch, Strengthen, and Stabilization
How This Works:
Follow along with me through the flow and finish with a 3 round Buy-Out.
It will go – Sequence 1 three times. Into Sequence 2 Right foot & Finisher 1. Sequence 2 Left Foot & Finisher 1. Into Sequence 2 Right foot & Finisher 2. Sequence 2 Left Foot & Finisher 2. Into Buy-Out.
Start standing straight with feet together. Inchworm out to up dog or baby cobra. (Bring your chest to/towards the ground before raising your head and shoulders.) Stay here as long as it feels good then flip around to downward dog. Come back to plank before walking your hand back to your feet and standing up, pulling through your hamstrings and squeezing your glutes as you stand tall.
Bring your hands over head, keeping your core tight and your ribs down and shoulders down and back. Bring your elbows down and then press your arms back up – scarecrow press. Do 5 Reps.
Repeat sequence 1 – (3) three times.
Inchworm out, bring right foot up to low lunge. Bring your right elbow to your shoe, twist and reach right hand toward ceiling, come back to center. Press through your feet, raise your shoulders up perpendicular to the floor with your hips square. Bring your hands up over head and take 3 – 5 deep breaths. Keep steady in that lunge. Fold forward and come back to a plank. Do 2 push ups and 20 mountain climbers. Back to plank then walk your hands back to your feet and stand.
Do 5 arms circles forward, and then 5 arm circle back.
Repeat the sequence 2 with your left foot coming into the low lunge with finisher 1.
Start sequence 2 with your right foot in the low lunge.
This time after standing back up, instead of the arm circles, Reach your arms overhead and simultaneously bring your arms down and right knee up. Extend back out, do the opposite side by simultaneously bring your arms back down and left knee up. Complete 10 reps.
Repeat sequence 2 with left foot coming into low lunge with finisher 2.
Then do the Buy-Out:
10 Toe Touch Jacks
10 No Push Up Burpee
10 Side to Sides
Toe Touch Jacks:
Starting standing straight with your arms at your sides. Squat down and touch your toes then jump up and jump your feet out to each side while also bringing your straight arms over head. Jump your feet back together bringing your arms back down to finish.
No Push Up Burpee:
Starting standing straight, squat down, put your hands on the floor in front of you, jump or step your feet back so you are in a plank, jump or step your feet in towards your hands, and finish by jumping into the air with your hands over your head.
Side To Sides:
In a V-Sit position, twist and touch the ground on one side of your body with your hands or an object, then twist to the other side to touch the floor. Each touch is one rep.