Focus:
- Upper Emphasis

Training:
- A1. Prone I 3x10
- A2. Prone Y 3x10
- A3. Prone Angel 3x8

- B1. High Plank 3x :45
- B2. Pushup 3x10
- B3. Scap Pushup to Crossbody Toe Touch 3x8/s

- C1. Reverse Lunge to T Spine Rotation 3x8/s
- C2. Bird Dog to Gecko 3x8/s
- C3. Child's Pose 3x :45

Come Down:
- Positional Parasympathetic Breathing

- A1. Prone I 3x10
- A2. Prone Y 3x10
- A3. Prone Angel 3x8

- Lying in a prone position, arms extended overhead
- Raise both arms up, forming an I with your body
- Lower your arms back to starting position

Prone I Raise

- Lying in a prone position
- Raise both arms, forming a Y with your upper body and arms
- Lower your arms back to starting position

Prone Y Raise

- Lying in a prone position
- Circle your hands from your lower back to overhead, like you are making a snow angel 
- Returning your hands back to starting position

Prone Angel

Circuit A

- B1. High Plank 3x :45
- B2. Pushup 3x10
- B3. Scap Pushup to Crossbody Toe Touch 3x8/s

- Start in a table-top position on the floor with hands stacked directly under shoulders, knees bent and stacked directly under hips, and feet hip-width apart
- Lift both knees off the floor and straighten legs to come into a high plank position on palms, squeezing glutes together and engaging core
- Actively push away from the floor and maintain a straight line from head to heels

High Plank

- Start with your hands just wide outside shoulder width
- Bend at the elbows, lowering your chest toward the floor
- Extend your arms, engaging your chest as you press yourself up to starting position
- Keep your core engaged throughout the movement

Push-Up

- Complete scapula push-ups by protracting and retracting through the shoulders blades
- Pike your hips up and reach one hand to touch the opposite foot
- Return to starting position and repeat to the opposite side

Scap Push-Up to Crossbody Toe Touch

Circuit B

- C1. Reverse Lunge to T Spine Rotation 3x8/s
- C2. Bird Dog to Gecko 3x8/s
- C3. Child's Pose 3x :45

- Place both hands at your head
- Step back bringing you back knee down
- Bring your knee down until both legs are at 90 degrees
- Twist through the spine rotating the opposite elbow to the knee
- Extend both legs reprinting to the starting position
- Repeat on the opposite side

Reverse Lunge to T Spine Rotation

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before externally rotating your leg and arm
- Return to starting position
- Repeat on the opposite side

Bird Dog to Gecko

- Sit your glutes back onto your heels with both arms extended overhead
- Bring your forehead as close to the floor as you comfortably can

Child’s Pose

Circuit C

Deep breaths in through the nose, out through the mouth

Positional Parasympathetic Breathing

W1/D2  - BW Foundations

Travel won’t get the best of me this time :)

my hamstrings are telling me i haven’t worked them in a while lol. but overall good!

Clare

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BW for the win.. at the beach this week and needed something!

Kimmy

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God bless bodyweight on vacation 🙏🏼

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Last day at beach and no weights… this BW programming was perfect!!

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