Day Three

Breathe: 10 full inhale/exhale form the bottom up

Dead Bug Holds 3 each side 10-15 seconds each

Bridge Holds 3 times ( start with protracted exhales)

90/90 position (presses and lifts)

MOVEMENT PREP

Perform each drill for one set.

Sideways High Knees down and back

Rotational Med Ball Toss 2 X 5 Each Side

Dumbbell Split Squat 5X5 (at least 90-120 minutes of rest between sets)

Half Kneel Single Arm DB Shoulder Press 3X8 (at least 90-120 minutes of rest between sets)

Perform exercise A followed immediately by exercise B then rest for 90-120 seconds and repeat again for 3 rounds.

A. Cable Row 3X8-10

B. Push Up 3X10

Perform exercise A followed immediately by exercise B then rest for 90-120 seconds and repeat again for 3 rounds.

A. Nordic Hamstring Curls 3X8

B. Bench Sideplank 3X