Warmup:

Sidestepping, high knees, toy soldiers, split squat stretch with upward/downward dog and world’s greatest stretch, Phelps, arm circles, Robot (alternating shoulder IR/ER)

 

THe THANG:

  2 SETS of 3 exercises each at 3 STations. You will do 30 total  (or 3 sets of 10 or 5 sets of 6) of each exercise added weights to the exercise as you like but not necessary. After you finish one set of 3 exercises you will rotate to the next station untial you are done. Go at your own pace.

 

3 STATIONS:

 

1. Gravel Lot area with mat in shade

 

• Squat with overhead press
• Side lying body weight clamshell
• Hands on ground alternating knee extension

 

• Dead bug
• Face pull with or without band
• Lat pull down with band

 

2. Picnic Table area

 

• Step ups forward
• One legged Bridging with back on bench
• Decline push ups

 

• Bulgarian squats leaning forward at the waist for glut stretch
• Incline pushups
• Bilateral leg lowering while lying on the bench

 

3.  Steps area

• Alternating fast feet to step 
• Lateral step downs touching heel only to ground
• Heel on step with squats

 

• Heel raises off step
• Toe raises off step
• Tricep dips 

 

COT: Get into the habit of asking yourself: “ Does this support the life I am trying to create?”