10 Up 10 down Strength and Core Ladder

Warm Up: Dynamic Flow 
High knees 20; high knee pulldowns 10; spotty dogs 10; chest extenders; hip openers 10;
Strider stretch 10
X 3
 
Main Workout: Strength and Core Ladder
 
10/9/8/7/6/5/4/3/2/1: Sumo Squat
1/2/3/4/5/6/7/8/9/10: Half press up 
 
10/9/8/7/6/5/4//3/2/1: Lunge/Stride (each side)
1/2/3/4/5/6/7/8/9/10: Crunch 
 
10/9/8/7/6/5/4//3/2/1: Body extension reach (each side)
1/2/3/4/5/6/7/8/9/10: Glute bridge (squeeze)
 
Cool down/recovery:
Static stretch recovery:
Standing hamstring, standing calf, standing chest, standing back, shoulder stretching, standing quad, standing lat reach
x 3 
Each flow through with the trainer takes approximately 15 seconds.