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 4, Day 1

 

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

 

Workout:

 

3x

  • 25 Body Weight Squats
  • 25 Body Weight Walking Lunges Right and Left
  • 15 Push-Ups

 

4x

  • 30 seconds of RKC Plank
  • 30 seconds of Bridge

 

Mobility after Workout:

 

  • Full Split 1 minute
  • Single Pigeon Right Side 1 Minute
  • Full Split 1 minute
  • Single Pigeon Left Side 1 Minute
     
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