"Working On The Midline"

Warm Up (Down & Back):

  • Knee Pull
  • Hip Pull
  • Quad Pull
  • Quad Pull w/Forward Lean
  • Reverse Lunge w/Hamstring Stretch
  • Reverse Walking Single Leg Deadlift
  • High Knee Skips
  • High Knee
  • Butt Kicks
  • High Kicks
  • High Kick Skips
  • Backpedal
  • Carioca

Mid Line Stability (4 Rounds Each):

  • Plank Shoulder Tap
  • Bird Dog
  • Superman
  • Scissor Kicks
    * Alternate moves each interval *

Met-Con (4 Rounds Each):

  • Bottom 2 Bottom Squats
  • B.W. OR Ring Row
  • Banded Lateral Walk
  • DB Triceps Extension
  • Single Leg RDL
  • Barbell Curl
    * B2B Squats (20 sec Air Squat/10 sec Paleo Chair) *
    * Do 4 rounds before switching moves *
    * 2 times through all moves *
    * Rest 2 min before going back through *

Extra Credit (3 x 10):

  • Weighted Glute Bridge
    * Back on bench *
    * With a Barbell *

Mobility (NFT):

  • Couch Stretch
  • Lateral Hip Opener
  • Banded Hip Distraction
  • Smash Ankles/Calves
  • Ankles/Calves
  • Pigeon Pose
  • Scorpion
  • Supine Twist
  • Banded Shoulder Distractions
  • Cobra
  • Foam Roll