Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
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3. Bicycle Reverse 4. Crunchy Frog (v-up/hug knees)
Stretch/Cool down (15 mins)
Circuit: 40 seconds each / 4 rounds (35 mins)
1. Deep Squats 2. Face Pulls
3. One Legged Squats
4. Pushups 5. Mountain Climber Flow
6. Up to Down to Up Dog Flow
7. Dips 8. Plank Walkout or Ball Rollout
9. Push Plank
10. Rocha/handstands against wall
Ridgeline Fitness Swiss Ball Series by Adam Ford
Flow Examples for Mountain Climber & Up/Down/Up dog
Core 2 (25/10s 2X each -10 mins)
1. Fifer Scissors (hold for 2) 2. Hip Rock and raise (froggy legs, hip up) 3. Pulse Ups (legs straight up, foot flexed or bent knee)
Stretch/Cool down (15 mins)
### Flowfit (2 mins)
Kicking Routines (15 mins)
### Across the Room, repeat twice:
### In place for 30 seconds each (8 cycles total) :
Core 3 (25/10s 2X each - 10 mins)
1. Vup/Rollup Combo or Leg Raises 2. Side V Roll Up 3. Leg Climbs 4. Mason Twist
Stretch/Cool down (15 mins)
THURSDAY
Joint Mobility (20mins)
Circuit: 40 seconds each/4rounds(35 mins)
1. Deep Squats 2. Face Pulls 3. One Legged Squats 4. Pushups 5. Mountain Climber Flow 6. Up to Down to Up Dog Flow 7. Dips 8. Plank Walkout or Ball Rollout 9. Push Plank 10.Rocha/handstands against wall
Core 4 (25/10s 2X each - 10 mins)
1. Straddle Leg Crossover Sit Ups 2. Windshield Wiper 3. Spider Plank
Stretch/Cool down (15 mins)