Warm up
3 rounds of:⁃ 5 belly breaths (feel your torso expand into the ground) ⁃ 10 total bird dogs ⁃ 10 3-position Arch lift-off
Goat work https://youtu.be/am6CAuUR4SI
3-5 rds of 3-5 push ups
Focus on elbows in, neck long, and full rom
Skill work
The Perfect V-Up DOES Exist!
3 rounds:
Gymnastics Dead Bug
⁃ 5 reps with 5 second hold at lowest position
⁃ Start in deadbug position (hands and feet in air, low back pressed firmly into the ground
⁃ Lower legs (straight, together, squeezed), keeping your palms on your quads
⁃ Hold in YOUR BEST bottom position for 5 seconds
⁃ This is SLOW and CONTROLLED
Alternating Leg V-Up
⁃ 20 total reps
⁃ Legs stay straight
⁃ Opposite hand reaches for the toe/shoe laces/ankle/shin of the opposite leg
⁃ Try to achieve a “hollow” position with your rib cage at the top (when hand touches the toe)
Hip Dips
⁃ 10 total reps
⁃ Goal: keep the hips low in the center plank, and maintain a tight core throughout (never let your hips “sag” to the ground”)
⁃ Staying TIGHT is more important than a greater range of motion!
Workout
12 minutes
10 LEFT Single Leg RDL
20 DB Russian Swings
10 RIGHT Single Leg RDL
20 Front to Back
RDL – hold the weight in the opposite hand of the working leg
Russian Swings – hold one head of the DB, not the handle
Front to Back – 1 rep = front + back
Mental fitness
Spend 10-15 minutes on one
Belly breathing lying on back
Meditation
Reading
Journal prompt: the worst job I ever had in was…