Novmeber 19, 2010

GENERAL MOBILITY

Forward skip w/backward arm circles
High knee walk, quad stretch
Backward skip w/forward arm circles
Crucifixion
Carioca
Scorpion
Forward shuffle, 2l, 2r
Knee out walk quad stretch
backward shuffle, 2l, 2r
Inchworm
Hips in shuffle
Lunge walk Double Twist
Hips out shuffle
walking Reverse overhead lunge
Backward Push
Sit and Reach
Backward Run
Butt kicks
Kick walk

Dumbbell Circuits
2 rounds
lunge walk dumbbell in each hand, 8
push press, 4
dumbbell high pull, 4 on a side
lunge and reach, 4 on a side

2 rounds
1 dumbbell lunge walk on one side, 8 reps

3 rounds
Goblet Good mornings
Bent over rows
run 10 yards
1 burpee

QUAPRUPED MOVEMENT

• Ninja Get Up, Lope (right-right, left-left), jog Burpee
• Ninja Get Up, Alligator (right-left, left-right), jog, burpee
• Ninja get up, Gallop (front, back), jog, Burpee
• Ninja Get up, Chimpanze (hand hand, foot foot), jog, Burpee

Tabata Core circuit
cross lateral v ups
ankle touches
cross lateral superman
twisting toe touches
lunge and reach
crunches
bicycle crunches
good mornings