Notes
-1 min plank on each side (front-side-side).
-6x/side lunges with 25 lb weight held straight overhead, downward twist to lunged side with weight.
-10x/side bird-dog on big ball (alternate hand-foot), no weights.
-2x/side lunges with 35 lb weight held straight overhead, downward twist to lunged side with weight.
-10x/side metronome with big ball, straight into 10x crunches reaching up towards big ball, straight into 10x/ side crunches reaching up to my feet with the big ball between.
-10x/side lunges with 25 lb barball held straight overhead.
-10x/side standing weighted core twist (standing Russian twist) using the Long Arms machine (20, 30lbs).
-10x/side gluteal pulls on same machine (30, 35, 45 lbs).
-10x/side low step-ups with 10 lb weight held overhead.
-10x/side high step-ups with 10 lb weight held overhead.
-10x/side high step-up into Runner’s Pose with step back down (can use weights if wanted)
-20/side 10 lb medicine ball twisting/lateral toss into wall and catch on one leg (both sides/leg).
-10/side adductor squeezes with 30 sec rest between (130, 150, 190lbs).
-10/side abductor pushes (130lbs), straight into 10/side individual abductor pushes (60lbs).
-10x/side clams, reverse clams.
-60s six-inches/bicycle (alternate during the time period).