• Lunge Reps

     

     

    • RIGHT LEG FORWARD – 2 SETS X 30 SEC WORK X 30 SEC REST
    • LEFT LEG FORWARD – 2 SETS X 30 SEC WORK X 30 SEC REST
  • Iso Extreme Lunge Front Foot Elevated

     

     

    • LEFT LEG X 30 SEC WORK
    • RIGHT LEG X 30 SEC WORK
    • REPEAT 1 MORE TIMES
  • Hip Circles

     

     

    2 SETS X 20 REPS X EACH SIDE / EACH DIRECTION

  • Staggered Pushups Knees Reps*

     

     

    • RIGHT ARM FORWARD
      5 SEC WORK 5 SEC REST
      10 SEC WORK 5 SEC REST
      15 SEC WORK 5 SEC REST
      CONTINUE THROUGH 20 SEC WORK
    • LEFT ARM FORWARD
      5 SEC WORK 5 SEC REST
      10 SEC WORK 5 SEC REST
      15 SEC WORK 5 SEC REST
      CONTINUE THROUGH 20 SEC WORK
  • Iso Extreme Standing Pushup Wide

     

     

    1.5 MIN WORK

  • Iso Pushup @ Top

     

     

    5 SETS X 30 SEC WORK X 40 SEC REST
    -SHOULDERS MUST STAY DOWN TOWARDS HIP
    – MUST BREATHE APPROPRIATELY
    -GO TO KNEES IF POSITION IS COMPROMISED AT ALL