April 5, 2020

Sunday Skills with Steph!

Warm-up
(need: mat or grass area to protect your knees)

3 rounds
⁃ 10 total elbow bounces
⁃ 10 total standing trunk circles
⁃ 5 reps each leg – forward lunge into curtsy squat (=1 rep)
⁃ 10 shoulder tap combo – ST, ST, Side Tap, Side Tap (=1 rep)

Skill Work
(need: mat to lay on)
4 rounds
⁃ 20-30 sec Hollow hold
⁃ Option 1: legs tucked, arms by your side
⁃ Option 2: 1 leg tucked, 1 leg straight (alternate each round)
⁃ Option 3: legs straight, arms overhead⁃ Elbow plank ⁃ Option 1: 10-20 second hold ⁃ Option 2: 5 side twist ⁃ 10 Leg Lowers ⁃ Option 1: start in Dead Bug position, lower legs, hold for 2 seconds, tuck in to starting position ⁃ Option 2: start in dead bug position, lower legs, hold for 2 seconds, straight leg raise to starting position ⁃ Option 3: start in dead big position with shoulders off the ground, lower legs, hold for 2 seconds, straight leg raise to starting position

Workout
(need: mat or towel for the ground, medball, KB or DB)
22 min cap

10 OG burpees

10 OG burpees
20 v-ups

10 OG burpees
20 v-ups
30 HR push ups

10 OG burpees
20 v-ups
30 HR push ups
40 Medball cleans (can sub DB or KB, watch demo!)

10 OG burpees
20 v-ups
30 HR push ups
40 Medball cleans (can sub DB or KB, watch demo!)
50 Pull ups / BOR

Modifications for v-ups
1. v-up
2. Straddle v-up (legs are straight)
3. Tuck-up

Video challenge

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