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
- Knees to elbows [5,15] 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] + Miniband arabesque [5,7] x 3
- Miniband side leg lifts [7,9] + Isometric milkshaker [max time] OR plank to elbow plank [10] x 2
- Open hip ground pistons [3,5] + Redeemers [15,20] x 2
Conditioning
For a group of N people complete:
- 22 x N hollow body sit-ups
- 33 x N push-ups to downdog
- 55 x N Side plank to side plank
- 110 x N jumping lunges