Bike 5min
- toe reach walk
- Narrow squat and kicking walk
- foot catch walk
- hanging side to side deep lunges 1×20 alternating
- stick lunge step and rotation: 1×20 alternating
- stick lunge step and side bend with hands overhead: 1×20 alternating
- back extension (arms fully stretched, keeping hips to ground) to child pose 1×10
- Wall arm slides (standing and sitting) x10 each
- DAY 1
- Box Jump (can go higher now): 2×10 forward
- Gorilla crawl 1×20
- Straight leg dead lift, all the way down (warm up set 45lbs x10) 5×5 (last weight used was 105lbs)
- Super set 3x
- lunges x10 (weight in hands) (25lbs)
- pull or chin ups x10
- Super set 3x
- Ball leg curls x10 (single leg.. one leg up)
- barbell biceps curl x10 (50lbs)
- dumbbell hammer curl with reverse curl down x10 (20lbs)
- DAY 2 (Push day)
- Inch worm Push ups 1×7 forward, 1×7 back
- Barbell back squats 1×10 (warm up 25lbs) 3×10 (55lbs)
- Turkish get ups 3×5 on each side
- Hands off push ups 3×10
- Kneeling DB overhead press 3×10 (25lbs)
- Super set x3
- Shoulder lateral raises 3×10 (10lbs) flying
- Hammer triceps extension x10 (12lbs) keep elbow pointed to ceiling
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