This workout uses 9-Minute PICKLE as a preparation for 9-Minute HERO.
Warm Up- High Knee March and Low Knee Run
3 rounds at 50/10 intervals:
Parallel Leg Bridge
Starfish Twist
Stork Stance
3 rounds at 60/10 intervals:
Drop Thrust
Negative Pull Up/ Fast Swimmer
Cossack Squat
Cool Down- Hip Rolls
How to do pulling exercises at home: https://www.marklauren.com/blog/category/tools/
Up Next in Week 6
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FIREFLY LEGEND
Warm Up- Jumping Jacks
FIREFLY
3 rounds with 3 exercises. 50s on/10s off.
S-reach
Starfish Pillar
Full Saxon LungeLEGEND
3 rounds with 3 exercises. 60s on/10s off.
Let Me In
Starfish Drop
1-legged Box SquatsCool Down- A-Frames
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BERRY GIGGLES
Warm up- High Knee March
BERRY
3 rounds with 3 exercises. 50s on/10s off.
Straight Leg Crunch
Double Drop
Squat ThrustGIGGLES
3 rounds with 3 exercises. 60s on/10s off.
Squat to Deadlift
Negative Pull Up/Slow Swimmer
BurpeesCool Down- Isometric Pigeon Stretch
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NANNY JANG
Warm Up- High Knee March & Jumping Jacks
NANNY
3 rounds with 3 exercises. 50s on/10s off.
Y Cuffs
Kickout
Stork StanceJANG
3 rounds with 3 exercises. 60s on/10s off.
Hanging Ab Curl or Parallel Leg Crunch
Low Drop
Bulgarian Split Squat (weighted option)Cool Down- Bloomers
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