Warm up: up and down, knee up and down, hamstring curl on step or bosu, repeat
Set 1: repeat 2-3 times total
1. shoulders: external rotation then out to side and then in front standing on BOSU or 1 leg-10
2. reach down to ground and pick something back up on one leg or kickstand (allow knee to bend)-10 on each leg
3. plank hold while crossing leg to opposite armpit-20
Set 2: repeat 2-3 times total
1. 30 kicks right, 30 kicks left
2. 30 punches forward with band left then 30 right
3. wide leg squat hold with band in front open and close while squeezing shoulder blades together-20 reps of open and close
Set 3: repeat 2 times total
1. half or full plank on ball hold or make tiny circles with elbows while keeping rest of body stable
2. reverse hip extension hold while clicking heels together (adduction)-20
Set 4: repeat once
1. Nuetral Series
2. Bridge Series
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