MUSCULAR ENDURANCE
PROGRAM C

WARM UP: 1 SET
CONTROLLED ARTICULAR ROTATIONS
reps: 2
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irradiate 30-40% of max tension through the body
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reset to center between reps and repeat both sides
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after grasping the movements well begin to pick up the pace and use the video above to decrease the time it takes to complete
RMS GREATEST STRETCH
reps: 2 R/L
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articulate through each vertebrae on the roll down
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take up as much space as possible
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connect front heel to the ground throughout lunge
MOVEMENT PREP: 2 SETS
LATERAL SHIFT
reps: 20
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imagine there is a stool positioned behind one foot and pull your hip to tap the stool
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aim to line up the toe, knee and hip
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lengthen all the way through the straight leg
LOADED BEAST / LUNGE / TWIST
reps: 20
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drive the hands through the floor and pull the hips to heels
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in lunge position, press the knee away from the body
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squeeze the shoulder blades together to deepen the rotation of the spine
REST: 30 seconds
RESISTANCE: 3 SETS
LATERAL LUNGE / BALANCE
reps: 15 R/L
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step wide and pull the pelvis to the back diagonal
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maintain length in the torso and lift the sternum upward
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feel as though the supporting leg is a pillar driving through the floor
ISOMETRIC DOWNDOG PRESS
time: 30 seconds
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press through the floor and create as much space between the hands and hips as possible
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modify by bending the knees but keeping the hips high
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close the gap between the ears and shoulders
PLANK / KNEE TO ELBOW
reps: 20
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slide the shoulder blades down away from the ears
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reach the knee as close to the elbow as possible without collapsing the torso
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shift the body's weight towards the fingertips
REST: 30 seconds
RESISTANCE: 3 SETS
CURTSY LUNGE / DIAGONAL LUNGE
reps: 10 R/L
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cross the inner thighs and sink into the outer hip
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propel to the front diagonal and lengthen through the back knee to straighten the leg
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drive through the heel and engage the trunk to return
SUPINE BENT LEG LOWERING
reps: 15
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connect the lower back to the floor
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take three deep belly breaths before beginning and squeeze all of the air out of the belly with each exhale
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lower the legs on the exhale, lift on the inhale
BEAST CRAWL
reps: 20 F/B
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create space between each vertebrae and do not allow the spine to round
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hover the opposite hand and foot off the floor
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keep the knees two inches from the ground
REST: 30 seconds
CONDITIONING: 2 SETS
LATERAL SHUFFLE LUNGES
reps: 20
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sink into the lateral lunge
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push through the floor to propel quickly to the other side
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extend through the legs and front of the hips at the top of the shuffle
PLANK TO BEAST HOP
reps: 20
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set the shoulder over the hands
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hop the knees just beneath the hips
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keep the joints soft to move quickly between the two positions