Wednesday, June 17th 2020
WARMUP
Team dryland warm-up, about 10 each

• Calf stretch
• Knee hug
• Quad stretch
• Single leg RDL
• Frankensteins
• Open the gates
• Close the gates
• Lunge and reach
• Heel/toe stretch
• Arm circles
• Dynamic squat stretch
• Horizontal arm circles

CONDITIONING
3 Rounds
12 burpees
30 air squats

REST 2:00

3 Rounds
12 burpees
30 air squats

As usual, focus on moving well and try to stay moving! Note: If you haven’t been working out often, you may want to do 2 rounds twice instead of 3 rounds. (30 air squats x 2 × 3 = 180 air squats total!)

ACCESSORY
3 sets, rest as needed between sets/movements
8 single glute bridges (L)
8 single leg glute bridges®
8 glute bridges
20 alt. v-ups
1:00 wall sit (total, you can break into 2x 0:30 etc if needed)

COOLDOWN
Stretch for 10 minutes

HELPFUL LINKS
Burpees
https://www.youtube.com/watch?v=TU8QYVW0gDU

Air Squats
https://www.youtube.com/watch?v=rMvwVtlqjTE

Single Leg Glute Bridge Demo
https://www.youtube.com/watch?v=afwCk8f-Uwg

Alternating V-ups
https://www.youtube.com/watch?v=tOI3r8VWMTM

Wall Sit
https://www.youtube.com/watch?v=mhu00IcM1Ek