10 x 10 sec. sets with 10 sec. rest intervals per exercise
Warm Up: 2.0 Back Lying Exercises
Workout Begins 07:09
Chin Ups: lats, biceps, forearms, chest, rear delts, core, spinal erectors, glutes
Military Press: shoulders, traps, triceps, forearms, spinal erectors, hip flexors, quads, hamstrings
Iron Mikes: quads, glutes, hamstrings, calves, shin muscles, spinal erectors, core
Jack Knives: abs, obliques, serratus, hip flexors, shin muscles, shoulders, neck, mid back, quads
High Knee Run: calves, hip flexors, hamstrings, quads, glutes, abs, spinal erectors, shoulders, neck
Cool Down: 2.0 Side Lying Exercises
How to do Chin Ups at home:
https://marklauren.com/blog/tutorials/pull-ups/
Single stacks with 8 reps
Rolling Warm Up
Stack 1- Back Lying to Single Kneeling
T-Arm Reach
Knee and Hip Extensions
Contra Crawl
Out-to-Out
S-Reach
Stack 1- Side Lying to Lunging
Backstroke
Clamshells
Heel Grab
Ipsi Step Grab
Forward Lunge
Stack 1- Front Lying to Step Up
T Arm Crawl
Abdu...
Using perfect form, do as many rounds as possible in 18 minutes.
Warm Up
Workout starts at 9:05
Bent Leg Bridge (12 reps)
T-arm Squat (10 reps)
Starfish Twist with Push Up / Starfish Twist (12 reps)
Half Saxon Back Lunge (12 reps)
Cool Down
Full Body Workout
Cossack Squat (weighted option) with Hip Circle (starts at:1:25)
Dynamic Push Up with T-arm Crawl (11:38)
Let Me In with Y-arm Crawl (22:25)
Scorpion Kick with Windshield Wiper (33:25)
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