Referencing the video at the top of the page do a one-legged jump rope test. Do one minute on each leg, counting the number of reps you’re able to complete in one minute. Take a short rest, then repeat with your other leg before continuing to the rest of the warm-up

Start Your Warm-up with a Test

1:00 Single Leg Jump Rope
1:00 Rest
1:00 Single Leg Jump Rope (on other leg)

Continue Your Warm-up with

10 Air Squats
10 Leg Swings

Finish Your Warm-up with

10 Flow from Downward Dog to Upward Dog and Back

5 Sets

5 Back Squats
Rest 1:30 between sets

Notes:

• May increase weight across sets, but do not need to. Your focus is always on moving well FIRST.

4 Sets

8 Push Press
0:30-1:00 Hollow Body Hold
8 Kettlebell Swings
• Rest 1:00 between exercises and 2:00 between sets

Notes:

• Choose a weight that challenges you but allows you to be consistent across all sets.

• Should always be 8 reps in a row for both Push Press and KBS.

3 sets

10 Seated Straddle Leg Raises

Notes:

• Adjust the height of your target!

• Sit up tall and only lift those legs! No rocking.

Seated Hamstring Massage

2-3 min each leg