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    Perform each exercise with speed and control. Take 10 seconds to get into portion between exercise. When complete, rest for 30 seconds and repeat sequence 2-3 times.

     
    Resisted Skaters

    45 sec

    Keep hips square

    Resisted Pulse Squat

    45 sec

    Press out with knees

    High Plank Resisted Jacks

    45 sec

    Press out with heels in jax

    Quadruped Resisted Glute Raise

    45 sec

    Brace core

    Resisted Bicycle Crunch

    45 sec

    Open chest

    High Plank Resisted Shoulder Walk

    45 sec

    Keep fingers forward

    Band Jumping Jacks

    45 sec

    Open knees