JLM3410

Foam rolling the spine and hips.

Static stretches for recovery and settling our soft tissue down.

Mobility movements to open up major joints.

Intro to mobility, foam rolling and flexibility

Perform an air squat with arms in front, fully straight, touch the fingers to the ground at the bottom of the squat and return to standing position.

Same movement as the burpee, place your hands on something elevated above the ground to modify the movement.

Same movement as the burpee, instead stop in the push-up plank position versus going to the ground.

Squat down place hands on the floor kick the legs out straight softly land your stomach and thighs. At the same time push up off the ground explosively bring you legs back underneath you, jump and clap your hands, counts as 1 rep.

Knees bent at 90 degrees, hand and arms on the floor next to your body. Lift head and shoulders off the floor, keep the head/neck on a neutral position, slide the hands and arms down towards the heels and then return head and shoulders to the ground.

Arms overhead and legs straight, start by taking the opposite arm and opposite leg and bring them together above you. Return both to the ground and alternate to the other arm and leg and return to the ground this counts as 1 rep.

Knees bent 90 degrees, feet flat on the floor, hands touching your shoulders and maintain contact with the shoulders through the whole range of motion. Lift your upper body off the ground come and touch your elbows to the top part of your thighs located just below your knees and return down to the ground and make contact with your shoulders blades this counts as 1 rep.

Same movement as the straight leg sit-up, the difference is leg position. Bottoms of your feet touching each other, legs in a butterfly position.

Make the movement explosive, by bringing your arms overhead, whipping them down towards you feet and engaging you core to touch your toes.

Same as the forward lunge just reverse it.

Keep chest up, hands on hips, step out but not to far to where you chest drops and you put you back in a compromising position. Once in the lunging position drive off the front leg back into the standing position. Alternate to the other leg.

Perform a bodyweight air squat with touching the butt to the medicine ball

Rotate hips back, drive knees out over feer, body weight mid to back side of your feet, back straight to slightly arched, bring the hip crease below the top of the knees and then return to standing position.

Straight line from head to knees, squeeze the shoulder together then spread apart.

Arm stay straight, squeeze the shoulder blades together and then spread apart.

Straight line from head to knees rotating in a side plank position on the knees

Straight line from head to heels; rotate feet along with body into side plank.

Hand Release Push-ups from Knees

Hand Release Push-ups from the Floor

Push-ups from the knee position

With arms overhead and legs straight, lift arms and legs slightly off the floor, tighten up the core, creating and keeping a letter”u” shape with your body. Gently rock back and forth touching the back of your hands and heels, that counts as 1 rep.