Workout overview
| Exercise | Sets | Rest |
|---|---|---|
| 1A. Shifting squat | 3 sets | |
| 1B. Kneeling pallof press | 3 sets | |
| 1C. Open books | 3 sets | No rest |
| 2A. Elevated pike | 3 sets | |
| 2B. Kneeling quad stretch | 3 sets | |
| 2C. Calf stretch | 3 sets | No rest |
Equipment needed: BaseBench
Warm-up
| Exercise | Reps/Duration |
|---|---|
| A. Standing ankle circles | 10 reps ea side |
| B. High knees | 30 secs |
| C. Butt kickers | 30 secs |
| D. Trunk rotation to kick | 5 reps ea side |
1. Perform 3 rounds without rest
| Exercise | Duration |
|---|---|
| 1A. Shifting squat | 30 sec ea side |
| 1B. Kneeling pallof press | 30 sec ea side |
| 1C. Open books | 30 sec ea side |
2. Perform 3 rounds without rest
| Exercise | Duration |
|---|---|
| 2A. Elevated pike | 30 secs |
| 2B. Kneeling quad stretch | 30 secs ea side |
| 2C. Calf stretch | 30 secs ea side |
CONGRATULATIONS!
WORKOUT COMPLETE
