Workout overview
1A. Wall assisted straddle press negative |
1B. Straddle leg lifts |
2A. Feet elevated straddle press rocks |
2B. Pushup to straddle |
3A. Foam roller reverse plank to pike compression |
3B. L-sit hold |
Equipment needed: none
Warm-up
Exercise | Reps/Duration |
---|---|
A. Leg kicks front-to-back | 10 reps (each side) |
B. Side leg kicks | 10 reps (each side) |
C. Standing hip rotations | 10 reps (each direction) |
D. Elephants | 8 reps (each side) |
E. Straddle 3-point reaches | 5 reps |
F. Band pull-aparts | 15 reps |
G. Banded OH shrugs | 15 reps |
H. Cats and camels | 8 reps |
I. Prone L'sx | 8 reps |
J. Baby bridges | 3 reps |
K. Downward dog to cobra | 5 reps |
L. Banded around the worlds | 5 reps |
M. Wrist stretches | 20 secs (each position) |
Exercise | A. Leg kicks front-to-back | B. Side leg kicks | C. Standing hip rotations | D. Elephants | E. Straddle 3-point reaches | F. Band pull-aparts | G. Banded OH shrugs | H. Cats and camels | I. Prone L'sx | J. Baby bridges | K. Downward dog to cobra | L. Banded around the worlds | M. Wrist stretches |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Reps/Duration | 10 reps (each side) | 10 reps (each side) | 10 reps (each direction) | 8 reps (each side) | 5 reps | 15 reps | 15 reps | 8 reps | 8 reps | 3 reps | 5 reps | 5 reps | 20 secs (each position) |
1. Perform this superset for 3 sets with 2 min rest
Exercise | Reps |
---|---|
1A. Wall assisted straddle press negative | 3-5 reps |
1B. Straddle leg lifts | 10-12 reps |
Exercise | 1A. Wall assisted straddle press negative | 1B. Straddle leg lifts |
---|---|---|
Reps | 3-5 reps | 10-12 reps |
2. Perform this superset for 3 sets with 2 min rest
Exercise | Reps |
---|---|
2A. Feet elevated straddle press rocks | 8-10 reps |
2B. Pushup to straddle | 10 reps |
Exercise | 2A. Feet elevated straddle press rocks | 2B. Pushup to straddle |
---|---|---|
Reps | 8-10 reps | 10 reps |
3. Perform this superset for 3 sets with 2 min rest
Exercise | Reps |
---|---|
3A. Foam roller reverse plank to pike compression | 10 reps |
3B. L-sit hold | 15 secs |
Exercise | 3A. Foam roller reverse plank to pike compression | 3B. L-sit hold |
---|---|---|
Reps | 10 reps | 15 secs |
Cool-down
Exercise | Duration/Reps |
---|---|
A. Adductor rocks | 10 reps (each side) |
B. Frog stretch | 20 secs |
C. Straddle stretch | 20 secs |
D. Lunge complex | 20 secs (each position) |
E. Weighted deficit pike stretch | 20 secs |
F. Anchored straddle stretch | 20 secs |
G. Splits | 30 secs (each side) |
Exercise | A. Adductor rocks | B. Frog stretch | C. Straddle stretch | D. Lunge complex | E. Weighted deficit pike stretch | F. Anchored straddle stretch | G. Splits |
---|---|---|---|---|---|---|---|
Duration/Reps | 10 reps (each side) | 20 secs | 20 secs | 20 secs (each position) | 20 secs | 20 secs | 30 secs (each side) |
CONGRATULATIONS!
WORKOUT COMPLETE