W EEKLY W ORKOUTS

Week 5

Warmup
• Perform a 10-minute Dynamic
Warm Up
Link1 Link2
Activation: Two Rounds
• Slow Bear Crawl 8-12 Steps Each
Direction
• Bird-Dog 10-16 Repetitions
• Fire-Hydrant Variations 5-10
Repetitions Each variation
• Bridge 5-10 Repetitions per side
• Hip-Hinge Blackburns OR
(alternate) 8-12 Repetitions
Two-minute Break
Stretching Sequence
1. Dynamic Childs Pose 10
Repetitions
2. Crab Reach Back 10 Total
Repetitions
3. Yoga Bridge 15 Repetitions
4. Squat, int. rotation, walkout 10
Total Repetitions
Strengthening Sequence
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1. Gymnastics Plank 30 Seconds
2. Band Walk 10 steps Left, Right,
Forward, and Backwards (40 total)
3. Farmers Carry 20 steps Forward
and Backwards (40 total)
4. Band Rows in Hinge 20 Repetitions
Circuit #1
6. Pikes 10 Repetitions
7. Hip Box 12 Repetitions
8. Front Squat 8-15 Repetitions
9. K. Bell swing 15 Repetitions
10. Wood Chopper 8 Repetitions
Each Side
Static Stretching
1. Childs Pose 30 Seconds
2. Capoeira Lunge 30 Seconds Each
Side
3. T Spine Rotation Lunge 30
Seconds
4. Pigeon Pose 30 Seconds Each
Side
5. Lunge Elbows Touch 30 Seconds
Each Side
6. Hamstring Sprinters Stretch 30
Seconds Each Side
7. Scorpion 30 Seconds Each Side
8. Quad Stretch 30 Seconds Each
Side
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9. Bridge 30 Seconds
10. Bonus 30 Seconds