13 Oct 2023 – Circuits

• 13 October 2023
• circuits

Circuits #

Circuit 1, 3 rounds #

• banded floor / spinal / hip work
  • bridge hold, 30s
  • bridge butterflies x { 20, 25, 30 }
  • single knee raise x { 20, 30, 40 } (each)
  • double leg glute bridge x { 20, 30, 40 }
• hip hinges to bar x 20 (each)
• step work
  • foot tap side to side x 15 (each)
  • foot tap up and down x 15 (each)
  • lunge to knee raise x 15 (each)
• calf raises x { 20-20-20 }

Circuit 2, 3 rounds #

• 10lb ankle weights
• Mat work
  • 1st round, leg raise pyramids 1 → 10 → 1 (step 1) (each)
  • 2nd round, donkey kick pyramids 1 → 10 → 1 (step 1) (each)
• Back straight leg lift from step x 20 (each)
• Side straight leg lift from step x 20 (each)

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