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 | 15 | View Video |
| Side walks | 2-3 | 30 each way | View Video |
| Hollow body | 2-3 | 60s | View Video |
| Quarter squats up, then down | 2-3 | 15 each way | View Video |
| Hip Bridges | 2-3 | 20 | View Video |
| Plank | 2-3 | 60s | View Video |
Conditioning
Directions: This is going to be a 17 minute run/walk to start building a solid base of conditioning. You can use a bike or elliptical if you prefer.
| Exercise | Time |
| Walk or light jog | 3 minutes |
| Run | 90s |
| Walk or light jog | 1 minute |
| Run | 90s |
| Walk | 1 minutes |
| Run | 90s |
| Walk | 1 minute |
| Run | 90s |
| Walk | 1 minute |
| Run | 90s |
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! |