Perform one round of the following to warm up (8 min)
A. Squat relves to forward fold 10 reps (5 pulses/position B. Achilles bounce and rolls 10 ea variation C. Squat series 10 ea variation D. Glute bridge 50 reps E. Needle kicks 10 ea side F. Straddle pancake lowers 10
A. Squat relves to forward fold
B. Achilles bounce and rolls
C. Squat series
D. Glute bridge
E. Needle kicks
F. Straddle pancake lowers 1. Perform this circuit 3 times with 30 sec rest between exercises.
Reps/Time 1A. Single-leg squats to block 12 ea side 1B. Assisted shrimp squats 10 ea side 1C. Seated leg lifts 12 reps 1D. Primal squat leg extensions 10 (alternating) 1E. Controlled step-ups 10 ea side
START 30 SEC REST
1A. Single-leg squats to block
1B. Assisted shrimp squats
1C. Seated leg lifts
1D. Primal squat leg extensions: try put a yoga block in front of you and extend your leg above it
1E. Controlled step-ups 2. Perform this superset 2 times with 1 min rest after 2B.
Day One Day Two Day Three Day Four 2A. Incline rows 8 9 10 AMRAP 2B. L-sit 10 sec 12 sec 14 sec ALAP
2A. Incline rows
2B. L-Sit Post-workout flexibility
Perform these stretches as an optional cool-down for two rounds to help stretch the areas you used during the workout.
A. Quad stretch: 1 min
START 1 MIN STRETCH
B. Hamstring stretch: 1 min
START 1 MIN STRETCH
C. Calf stretch: 1 min
START 1 MIN STRETCH
About Me
My name is Danielle Gray. I’m a certified personal trainer with specialties in functional bodyweight training, nutrition, kettlebells, as well as pre and post natal exercise. I am a former Junior Olympic gymnast, judge and coach as well as a multi-passionate serial entrepreneur, Wilhelmina fitness model, speaker, and the founder of Train Like A Gymnast .
