Lesson Progress
0% Complete
Warm-up
| Exercise | Sets | Time | Video Link |
| Jumping Jacks | 2 | 30s | View Video |
| Squats | 2 | 30s | View Video |
| Lunge with overhead reach | 2 | 30s | View Video |
| downward to step up with rotation | 2 | 30s | View Video |
Strength
| Exercise | Sets | Reps | Video Link |
| Band squats | 2-3 | 10 | View Video |
| Side Walks | 2-3 | 20 each way | View Video |
| hollow body | 2-3 | 30s | View Video |
| Quarter squats up, then down | 2-3 | 10 each way | View Video |
| hip bridges | 2-3 | 10 | View Video |
| Plank | 2-3 | 40s | View Video |
Conditioning
Directions: This is going to be a 16 minute run/walk to start building a solid base of conditioning.
| Exercise | Time |
| Walk or light jog | 3 minutes |
| Run | 1 minute |
| Walk or light jog | 1 minute |
| Run | 2 minutes |
| Walk | 1 minute |
| Run | 3 minutes |
| Walk | 1 minute |
| Run | 2 minutes |
| Walk | 1 minute |
| Run | 1 minute |
Post-Workout/ Practice Stretches
| Exercise | Sets | Time | Video Link |
| hip flexor on wall | 1 | 1 minute per side | View Video |
| quad on wall | 1 | 1 minute per side | View Video |
| 90 90 hip stretch | 1 | 30s to front, then 5 press downs and pull ups for 5s each. Repeat on back leg. | View Video |
| block calf stretch | 1 | 1 minute per side | View Video |
| Any other stretches your body needs! |