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Thu 26JAN23

BODYWEIGHT

quick minimalist workouts


Skill Practice

Single Leg Balancing

*Practice doing differnt things (pistols, stand splits, half moon, etc) while balancing on one leg

+

3 Rounds

60 sec Tall Kneeling Hip Extensions

rest 30 sec

45 sec Glute Bridge Hold w/ feet elevated on something

rest 30 sec

30 sec/side Side Body Arch, practice these

rest as needed

+

3 Rounds

60 sec Flutter Kicks

rest 30 sec

60 sec Straddle Leg Lift Hold, hands by sides

rest 30 sec

60 sec Tuck Hold

rest 30 sec



BUILD

add muscle, build strength, feel energized


Rest, stretch, mobilize, and/or long aerobic (easy) cardio


ATHLETE

evidence-based, high-intensity functional fitness


Rest, stretch, mobilize, and/or long aerobic (easy) cardio.


 

HELPFUL RESOURCES:


Warm-Up, Stretching, and Mobility Flow Ideas

Join the ATOP Community on FaceBook


Not sure what a specific exercise is?

YouTube It


Questions? Scores?

** Put them in the comments below **




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