Leverish
- Pelvic control series on feet x 2
- Pelvic tilts [10]
- Arm lifts [5 per arm]
- Bird dogs [5 per arm]
- Bicep ATYs [30 sec each, left arm] + Table rock [10] + Bicep ATYs [30 sec each, right side] + Table rock [10] x 1
- Milkshakers [5,10] OR Hollowbody rocks [20,30] + Prone hip glides [5,7 per leg] x 2
- Skin the cat [3,6] OR Elbow plank rocks [6,9] + Prone bent arm shoulder extension [5×3 sec hold] x 3
- Miniband piked leg lifts [5,7 per leg] + L-sit thrusts [5,8] x 2
- Open hip ground pistons [3,5] + Cobra Stretch [30,60 sec] x 3
Conditioning
Complete 5 rounds of:
- 16 Wall sit leg extensions (8 per/leg)
- 10 hand release push ups (or progressions suitable for you)