Take a deep breath.
Give it a go.
Part 1: Warm Up with light cardio & dynaimc movement for 10 minutes.
Part 2: Repeat 2X
10 Hip Hinges
10 Jumping Jacks
10 Hi Plank Knee tucks
10 Single Leg Glute Bridge Hip Extensions
Part 3: Chipper 12/10/8/6/4/2
Complete the first round doing12 of each exercise. Then each round -2 until you get to 2 reps each.
Reverse Lunge + Hammer Curl
Box Jumps (modify with step ups)
Part 4: Cardio Intervals
Choose a from a stationary bike, rower or a treadmill.
Warm up at moderate pace for 1 minute. Then, go medium to high intensity for 30 seconds and very low intensity for 30 seconds. Repeat 8X, 9 minutes including warm up.
Part 5: Do soleus mobility from the client portal.