Twist and push 2

A1: Knees to floor (alternating)

3 x 10-20 reps

With something soft for the knee start by hitting the quads for 5-10 reps, then into the hip flexor and finally the adductors with lateral lunges.

A2: Wall HS Tuck Jumps

3 x 10 reps

Be light on your feet, learn to push through the shoulders as you jump up!

B1: Box or bench thoracic opener

3 x 60-90s

Hit the thoracic here and open up the spine and the shoulders.

B2: Arching Swimmers

3 x 5 SLOW BEAUTIFUL REPS

Maximally work here, get the hands high. The aim is to get all the muscles in the spine working to lift chest up high and then the shoulder muscles to lift the hands off the floor. The true antidote to sitting all day!

C1: Lean back hip flexor

3 x 30-60s each side

Hunt for a nice deep stretch in the hip flexor and slowly try to arch back. Be sure you don’t collapse into the lower back - think about lengthening through the front of your body.

C2: Single Arm Bridge Repetitions HOLDS

3 x 15-25s hold EACH SIDE

The same as the last round BUT we are now holding the top bridge position for time.

Finders facing towards your midline. Draw a big beautiful rainbow with the free arm, push really strong with the base arm. Squeeze glutes and push hips tall. Try to get the free arm as close to the horizontal line as possible.

D1: Mexican Wall Handstand OR Bridge Push-Ups on slanted blocks

3 x 10r

Use blocks on a slant to protect the wrists. Try to go as low as possible before pushing back tall. Make sure the blocks are nice and solid!!

D2: Cossack transitions

3 x 10r each side

For you this is all about pushing the knee out and keeping the ankle from rolling inwards. An easy(ish) one to serve as rest between Mexicans or bridge work!