Yo!

I’m going to go through a simple and effective workout for you right here right now. I’ll go section by section and give links to videos for demonstrations. I encourage you to reach out with any questions/concerns.

Let’s dig in.

Warm Up:

Child To Seal Pose for 1 minute

Scorpion Pose for 1 minute

Angels for 1 minute

Rolling Straddle for 1 minute

p.s. This is a great little routine to do anytime to keep mobile as well go ahead and steal that for yourself!

Section 1:

Pushups (5 second eccentric) - 3x5

Reverse Lunge (3 second isometric) - 3x5/5

Prone Handcuff Stretch - 3x1.5 minutes

The way you will want to go through this section is by doing the exercises one after another so the 1st ‘set’ will be Pushups > Lunge > Handcuff. You can give yourself some rest but I have it laid out this way so that you won’t need to rest too much… so just 30 seconds to a minute is plenty.

You go through everything 3 times in a row.

Section 2:

Supine Leg Raises - 3x10

Single Leg Slides Balance - 3x3/3

Same idea here… you’re going to do these 2 exercises one after another 3 times in a row. Give yourself enough rest to perform these well and don’t overthink it!

Section 3:

Hydrate! - Plenty of water in your day. It should be the first thing you have in the morning. If you haven’t had at least a few glasses worth by the time lunch hits then I hate to break it to you but you are making things harder on yourself. The more you can learn to front-load the water early in the day the easier increasing your water intake will become.

Protein! - 1 gram per pound of bodyweight (or goal bodyweight) is a good goal to strive towards.

Don’t Be Lazy! - You know if you’re lazy. Don’t lie.

Take care comb your hair!

Coach Dill