Lunges and bridges
A1: Lunge Sequence
3 x 10 reps of each
Push out front knee
Quad Release
Hip Extensions of back leg
Hamstring reps
B1: Single Arm Bridge Hold
3 x 30s (each side)
Set-up with the hand facing at 90 degrees. Push tall through the base shoulder, squeeze glutes and push the hips tall.
B2: Single or Double Leg Elephant Walks
3 x 10 reps
Round over and move between bent and straight legs hunting for a deep stretch in the hamstrings. Try to really squeeze the quads and lock out the knees. The aim is to slowly decrease the gap between chest and legs.
Finisher
3 Rounds 40 seconds working 20s resting
C1: DD High knee
3 x 10 reps (each side)
Push tall in a nice down dog and elevate the back leg as high as possible. Shift your weight forward and try to bring the free foot in line with the hands.
C2: Reverse Lunge
Start out with the hops and regress to simple lunges if you get tired.
D3: Side bends (20s each side)
Try to do it with the hand on the floor but if necessary regress onto the elbow.
