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Mobility:


Start with a light 5-10 minute cardio session. Then we will be going into a good session of mobility.

Hold each stretch for 2-3 minutes.


Lower body: between each stretch hold a 30 second down dog.

Couch stretch

Spider-Man stretch (hold each side)

Adductor

Pigeon

Samson (hold one side)


Upper body:

Chest stretch

Overhead wall

Lat stretch (use the door jam)

Tricep stretch


After: 5rds

20 abmat sit-ups

30 sec side plank per side

60 sec plank

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