4/13/2020, KB workout with Steve

Cat Cow x 10 Bird Dog x 5 ea Adductor Rocking x 5 ea Spiderman w/ rotation x 5 ea Floor slides x 10 1L Hip lift bridge iso hold x 20 sec ea Hip lifts x 10 Side plank…

4/13/2020, KB workout with Steve

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Cat Cow x 10
Bird Dog x 5 ea
Adductor Rocking x 5 ea
Spiderman w/ rotation x 5 ea
Floor slides x 10
1L Hip lift bridge iso hold x 20 sec ea
Hip lifts x 10
Side plank x 20 sec each side
Hollow hold x 20 sec
Bear crawl plank x 20 sec
Walk outs x 5 (inchworm in place)
Toe touch squat x 5
Lateral Squat x 5 each
Good Morning x 10
Reaching 1L RDL x 5 each

2 rounds
Air squat x 10
KB Swing x 15
Goblet march x 20 total steps

Circuit 1

1A. Goblet Squat x 6
1B. Goblet Alternating Reverse Lunge x 12 ea
1C. Lateral Lunge x 60 seconds

2:45 max circuit time, 3 rounds

Circuit 2

2A 1A push press x 6 ea (2 hand for 12 if bell is too heavy for 1 arm)
2B. KB thruster x 12
2C. Bear Plank Pull through x 60 seconds

2:45 max circuit time, 3 rounds

Finisher x 3 rounds

A. High knees x 30 seconds
B. Drop Squats x 30 seconds
C. Burpees x 6 (1st round), 8 (2nd round), 10 (3rd round) within 30 seconds

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