Warm Up- Long Kneeling
4 Single Stacks with 8 reps
Stack 1
Windshield Wipers
Starfish Twist
Stork Stance
Stack 2
Glute Hip Ups
Starfish Hip Drop
Gate Swing
Stack 3
Up and Overs
Starfish Push Up
Cross Step
Stack 4
Dead Bugs
Starfish Dive Bomber
Straddle Step
4 Single Stacks with 8 Reps per Exercise
Short Kneeling Warm Up
Stack 1 (start 05:05)
Dirty Dog
Bloomer
Narrow Squat
Stack 2 (15:27)
Hip Circles
Deep Squat
Wide Squat
Stack 3 (23;09)
Pointer
Vertical Twist
Staggered Squat
Stack 4 (32:09)
Straight Wide Leg
Kneeling Switch
Lateral Squat
Single stacks with 8 reps
Warm Up- 6 x 20/10s High Knee March
Stack 2- Back Lying to Single Kneeling
Pull Overs
Windshield Wipers
Ipsi Crawl
F2B Out To In
Vertical Twist
Stack 2- Side Lying to Lunging
Snow Angel
Hip Circles
Heel Grab Under
Step Grab Under
Backward Lunge
Stack 2- Front Lying t...
4 single stacks with 8 reps per exercise (4S8R)
Stack 1 (starts 04:14)
Twist and Reach
Spiderman Arm Circles
Long Kneeling (arms at SL)
Stepping Lunges
Stack 2 (starts 11:38)
Y Cuffs with rotation
Spiderman A-Frames
Long Kneeling (arms at SL)
Side Lunges SL
Stack 3 (starts 19:19)
Hip Twi...
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