Body By Bands & Dumbbells

Mobility:

A1. 90/90 Hip Crossover x 3-5 each way

A2. Full Body T Spine Rotation x 10 per side

*2 rounds of A’s with minimal rest after each*

Warm-up:

B1. Bodyweight Squat x 10-15

B2. Single Leg Glute Bridge x 10-15 per side

B3. Prone Cobra x 30-45 seconds

*3 rounds of B’s to warm-up with as little rest as possible*

**Perform all moves at 6/10 RPE**

Strength A:

C1. Dumbbell Goblet Squat x 10-15

C2. Banded Glute Bridge x 15-20

*3 rounds of C’s with 60-90 seconds rest after each*

**Perform all moves at 7.5/10 RPE**

Strength B:

D1. Single Dumbbell Split Squat x 10-15 per side

D2. Banded Good Morning x 15-20

*3 rounds of D’s with 60-90 seconds rest after each*

**Perform all moves at 7.5/10 RPE

Conditioning:

E1. Dumbbell March x 20 per leg

E2. Skater x 10-20

*7 minutes of E’s as many rounds as possible at 7/10 RPE (AMRAP)

Cooldown:

F1. Knee To Chest Stretch x 45-60 seconds per side

F2. Lying Crossover Stretch x 45-60 seconds per side

*1-2 rounds of F’s to finish