Split Squats (superset with push-ups, below)

Reps: 8 - 12 / Set: 3 - 4

Tips:

• Lean forward to maximize the glute/hamstring stretch in the front leg.

• Try to not only dip your back knee down, but also back, creating a straight line with both thighs (ideally)

• Do not lift front heel; weight should be distributed throughout the foot equally. If you’re unsure, press through the heel.

• Stand up tall at the top! We could all use a good hip flexor stretch.

Deep push-ups (superset with split squats, above)

Reps: 8 -12 / Sets: 3 - 4

Tips:

• Try to get the chest to the floor before or without the legs to the floor.

• Elbows should stay stacked, or close to, above the wrist. Avoid flaring the elbows out.

• Engage your core. It’ll help.

• Need help? Place knees down.
  

Mountain Climbers

• 20 sec work

• 10 sec rest

x 8

Sit Ups

• 20 sec work

• 10 sec rest

x 8

Burpees

• 20 sec work

• 10 sec rest

x 8

Jump squats (superset with Superman shoulder rotations, below) 

Reps: 8-12 / Sets: 3-4 / Weight: optional 

Tips: 

• To ensure your squat depth stays consistent with each rep, an object can be placed behind you to reach with your glutes. Light touch (don’t sit down). 

• Push the hips forward as you jump; full extension at the top. 

• Smile :) 

Superman shoulder rotations (superset with jump squats, above)

Reps: 8-12 / Sets: 3-4 / Weight: none-light 

Tips: 

• Lift chest slightly off the floor. This will give you more room for  the range of motion, if shoulders are tight. 

• If you are lifting the chest, engage the glutes to keep your lumbar spine safe. 

• Weights are optional: this exercise is already difficult by itself. 

• Try to create the biggest circle possible. 

Curtsy Lunges (superset with Plank, below ) 

Reps: 8-12 / Sets: 3-4 / Weight: optional 

Tips: 

• Keep your shoulders and hips facing forward.

• When lunging back with you left leg, for example, hip left hip may drop to allow a further stretch. That’s OK if you keep the hips facing forward.

• Front foot: try to evenly distribute the weight down through the foot. If you’re unsure, drive through your heel and big toe.

• Stay upright, for the purpose of this exercise.

Plank (superset with Curtsy Lunges, above)

Reps: Isometric, 45s - 60s hold / Set: 3 - 4

Tips:

• Create a solid structure by engaging the glutes, quads, chest….everything facing down is helping.

• Hips should not sag or be higher than neutral.

• Breath. It’s important.

Combined with: