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)
Up Next in All
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Push Pull Ladder with Runner 3
Warm Up: Rehab Floor Exercises
Upper Body Ladder (starts 16:10)
Chin Ups & Military PressLower Body Ladder (23:35)
Pistol SquatsMobility Circuit (31:35):
- Rollouts
- Cross Body Draw
- Streamline Twist -
MIRACLE LOVE
9-Minute MIRACLE
Warm Up: High Knee March / Low Knee run
3 rounds with 3 exercises
Y Cuffs
Side Kick
High Knee Skip or Run9-Minute LOVE
3 rounds with 3 exercises
DF Glide
Let Me Ins
T Arm Squat
Cool Down: A Frames -
PICKLE HERO
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 Stance3 rounds at 60/10 intervals:
Drop Thrust
Negative Pull Up/ Fast Swimmer
Cossack SquatCool Down- Hip...
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