Today, we are working every muscle group in the body. We are going to balance high intensity exercises with stability and mobility exercises as well as compound movements to really challenge your body in every way.  Remember, control is everything! Your core is your friend!

- Bring your hips and chest up and engage your core.
- Jump from one leg to the other going into a lunge while swinging the back leg back and across (like you are skating). 
- Drive the arm of the leg that is swinging back forward while keeping the other arm straight and driving it backwards.

Skater Jumps

- Stand on one leg and keep your foot pointing forward. Raise your knee so that it is in a 90 degree angle. 
- Keep your core engaged and raise the opposite arm to the knee that is raised up laterally until it is parallel to the ground. Make sure you are not going above parallel to ensure you are using your middle delts, not your upper traps. 
- Make sure your knee doesn’t lower and that you do not shift to one side.
- The reps are 12 on each side.

Single Leg Lateral Raise

- Start with a light weight to ensure stability. 
- Stand on one leg with the other knee bent back. 
- Hold the weight in the hand opposite to the stabilizing leg. Place your other hand on the hip of the stabilizing leg.
- Keep your chest up and chin slight tucked and bring your hips back until your torso is almost parallel with the ground. 
- Make sure your back is not rounding and you are not rotating to one side. 
- Squeeze your glute to come back up to standing and raise the arm with the weight out externally. Make sure this arm is straight. 
- Make sure your core is super tight so that you are not bending back when you raise your arm.
- The reps are 12 on each side.

Single Leg Deadlift With Scaption

- Hold one kettlebell or dumbbell in each hand.
- Keep your chest up and chin tucked and bring your hips back until your torso is about parallel with the ground. 
- Make sure your knees aren’t bending forward into a squat and your back is not rounding. 
- Once you’re in a bent over position, pull your shoulders down toward your hips and pull the weight in by squeezing your shoulder blades together and keeping your elbows close to your torso. 
- After you have performed the row, squeeze your glutes to come up to standing and thrust forward. 
- Make sure your core is tight so that you are not excessively bending back when you stand.

Deadlift Into Bent Over Row

- Stand with feet at shoulder width and toes pointing forward. 
- Line up the kettlebells or dumbbells with your collar bone. 
- Engage your core and squat down below parallel keeping your knees in line with your toes.
- Push up with your heels and press the weight straight up as if you are trying to punch the wall behind you. 
- Keep your core tight so that you aren’t excessively bending back when you press. Avoid using momentum.

Squat Into Shoulder Press

- Get into a push up plank position making sure your body is in a straight line and your shoulders are lined up with your hands. 
- Tuck your chin and pull your belly button into your spine. Make sure your hips don’t dip or come up too high. 
- Start with your feet together and then bring them out into a wide stance. 
- Try to keep your core as stable as possible so that the only thing moving is your legs.

Plyometric Plank

W3/D5  Full Body

joanna avila

Ronda

Hi. I wasn’t sure if the 20 reps meant 10 on each leg for lateral lunges. Would help to have clear instructions on reps.

W3/D5 Full Body

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