Day 9: Turnout and Crossing + Stamina

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Turnout and Crossing

ExerciseSetsRepsVideo
A1) Frog Stretch11-2 minutes
A2) Internal Rotation Stretch11-2 minutes
A3) Wall Hip Stretch11-2 minutes/side
A4) Hip Stretch with Internal Rotation190-90
A5) Hurdle Step Overs120/side
A6) Abductor Stretch11-2 minutes/side
B1) Shin Up Clams210/side
B2) Prone Straight Leg Turnout Lifts210
B3) Adductor Bench Squeezes23x10s
C1) Demi Piles210
C2) Grand Pile210
C3) In to Outs210
C4) Demi Piles in Second Position210
C5) Grand Piles in Second Position210
C6) In to Outs in Second Position210
D1) Hollow Body360s
D2) Knee Pike Straddles36
D3) Hollow Rocks320

Stamina

Directions: In this circuit, you are going to do each exercise as quickly as you can. Take 20s off, then move onto the next one. Repeat the entire circuit 4X through.

ExerciseRepsVideo
Pop squats35
Slider knee tucks10
Deck squat burpees12
Crawl to runs40s

Core Finisher

Directions: Do the following circuit 3X through.

ExerciseRepsVideo
Hollow Block60-90s
Forearm Plank60s
Side Plant40s/side