Long Kneeling Warm Up
Stack 1 (starts 04:25)
Hip Circles- Arm Circles- Long Kneeling- Deadlifts
Stack 2 (10:15)
Dirty Dogs- A Frames- Long Kneeling- RDL's
Stack 3 (16:20)
Pointers- Saxon Tilt- Long Kneeling- 1-legged Deadlifts
Stack 4 (22:05)
Straight Wide Leg- A Frames- Long Kneeling- 1-legged RDL's
9-Minute MIRACLE
Warm Up: High Knee March / Low Knee run
3 rounds with 3 exercises
Y Cuffs
Side Kick
High Knee Skip or Run
9-Minute LOVE
3 rounds with 3 exercises
DF Glide
Let Me Ins
T Arm Squat
Cool Down: A Frames
4 Single Stacks with 6 reps per exercise
Short Kneeling Warm Up
Stack 1 (starts 04:35)
Y Cuff- Kickout- Short Kneeling- Stork Stance
Stack 2 (starts 10:45)
Twist and Reach- High Kick- Short Kneeling- Gate Swing
Stack 3 (starts 17:15)
Moose Antler- Side Kick- Short Kneeling- Cross Step
Sta...
Warm Up- High Knee March & Jumping Jacks
LIMA
3 rounds with 3 exercises. 50s on/10s off.
Straight Leg Crunch
Low Drop
Drop Thrust
BRAVO
3 rounds with 3 exercises. 60s on/10s off.
Rollouts
Let Me Ups / Fast Swimmers
1-legged Box Squats
Cool Down- Straddle Reach
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