Week Three Workout (45 min)

Perform one round of the following to warm up (8 min)

A. Squat relves to forward fold10 reps (5 pulses/position
B. Achilles bounce and rolls10 ea variation
C. Squat series10 ea variation
D. Glute bridge 50 reps
E. Needle kicks10 ea side
F. Straddle pancake lowers10
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.
1A. Single-leg squats to block12 ea side
1B. Assisted shrimp squats10 ea side
1C. Seated leg lifts 12 reps
1D. Primal squat leg extensions 10 (alternating)
1E. Controlled step-ups10 ea side
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 OneDay TwoDay ThreeDay Four
2A. Incline rows8910AMRAP
2B. L-sit10 sec12 sec14 secALAP
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
B. Hamstring stretch: 1 min
C. Calf stretch: 1 min

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