Equipment: Chair or bench, light weight (optional)
Warm Up: Cross Steps with Side Kicks
Pistol Squat Ladder (12:00)
Running Complex 1 (17:10)
Dive Bombers
Hitch Hikers
Scorpion Kicks
Cool Down: Straddle Steps with Table Tops (29:20)
Warm Up: Rehab Floor Exercises
Upper Body Ladder (starts 16:10)
Chin Ups & Military Press
Lower Body Ladder (23:35)
Pistol Squats
Mobility Circuit (31:35):
- Rollouts
- Cross Body Draw
- Streamline Twist
9-Minute MIRACLE
Warm Up: Jumping Jacks
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
This workout uses 9-Minute PICKLE as a preparation for 9-Minute HERO.
Warm Up- 60s High Knee March
3 rounds at 50/10 intervals:
Straight 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...
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