MUSCULAR ENDURANCE

CONTROLLED ARTICULAR ROTATIONS

reps: 2 

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• irradiate 30-40% of max tension through the body

• reset to center between reps and repeat both sides

• 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

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reps: 2 R/L

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• articulate through each vertebrae on the roll down 

• take up as much space as possible

• connect front heel to the ground throughout lunge

BODYWEIGHT SQUAT

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reps: 20

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• pull the hips back and down

• drive the knees apart

• corkscrew the feet into the floor and do not let them disconnect

PLANK HOLD

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time: 30 seconds

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• imagine being seven feet tall 

• tuck the pelvis and lift through the front of the hips

• press the floor away with the arms and create space between the ears and the shoulders

REST: 30 seconds  

SQUAT / TALL KNEELING

reps: 20

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• pull the hips back and down

• find full extension through the front of the hips and engage the glutes in tall kneeling position

• keep a tall spine throughout

PUSHUP

reps: 15

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• set hands just wider than shoulder distance

• lower chest between thumbs

• lower the body in one piece like a plank of wood

• modify by dropping to knees or bringing hands to wall

HALF SIDE PLANK

time: 30 seconds 

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• set elbow directly under shoulder

• lift waistline to the ceiling

• stack hips and align them with the head and the heels 

REST: 30 seconds  

REVERSE LUNGE / BALANCE

reps: 15 R/L

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• keep the torso tall throughout

• soften both knees in reverse lunge and sink to the floor

• press the floor away and lengthen all the way through the supporting leg

BEAST REACH

reps: 20

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• press the floor away to shift hips to heels

• spring forward bringing knee to elbow without collapsing into one hip

• push through both arms equally

DOWN DOG / REACH TO FOOT

reps: 20

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• lift the hips to the high diagonal

• press through the supporting arm to stabilize shoulder

• rotate torso and reach to opposite foot while drawing the heels to the ground

REST: 30 seconds  

JUMP SQUATS

reps: 20

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• throw the arms down to propel off the ground

• align pelvis under shoulders at the top of the jump

• soften the knees and sink into the muscles of the legs to absorb load throughout landing 

LOADED BEAST BURPEE

reps: 10 

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• press through the arms to bring the hips to heels

• explode forward to wide squat with feet outside of hands 

• modify by stepping one leg forward to squat, then the other

REST: 30 seconds