Cycle 10 of the bodyweight workouts will focus on flexibility, agility and recovery. All workouts in this cycle with be twenty minutes or less, allowing extra time for the pre- and post-workout mobility, flexibility, and recovery work.

 

Week 3, Day 2

 

Mobility before Workout:

  • Hip Circles 5 in each direction
  • Hip Rotation on All Fours *3-5 on each side
  • Toes Stretch Hold 30 Seconds x2
  • From Standing to Squat and Hold for 30 Seconds x4
  • Therapy Sumo Squat at Wall x4 with a 5 Second Hold at the Bottom
  • Toe Squat 30 Seconds x2
  • Scorpion x5 on each side
  • Supine Shoulder Opening x 30 Seconds on Each Side
  • Up Dog to Down Dog x 5-10

 

Breaking Muscle Shop

Workout:

5 rounds:

  • 5 Pull ups
  • 5 Cossack Squats Right and Left
  • 5 Knees to Elbow
  • 5 Pistol Squats
  • 10 Slow Janda Sit ups

 

Mobility after Workout:

  • Happy Baby 1 Minute
  • Supine Eagle Pose Right Side 1 Minute
  • Happy Baby 1 Minute
  • Supine Eagle Pose Left Side 1 Minute
Topic: