Warm Up (5 minutes)
3-5 minutes of light cardio (jogging, jumping jacks, etc.)
Dynamic stretches targeting shoulders, back, and core.
Strength Training (30 minutes)
Hanging Leg Raises:
3 Sets X 8-10 Reps (Focus on Bringing Toes as Close to the Bar as Possible)
Renegade Rows:
3 Sets X 8-10 Reps (Each Arm, to Strengthen Core and Shoulders)
Plank With Side Twists:
3 Sets X 12-15 Reps (Alternate Twisting Hips to Each Side From Plank Position)
Superman Hold:
3 Sets X 20-30 Seconds (Strengthen Lower Back and Glutes)
Skill Work (20 minutes)
Toes-To-Bar Practice:
3 Sets X 10-15 Reps. Work on Stringing together Multiple Repetitions With Proper Form and Control.
Kipping Toes-To-Bar:
3 Sets X 10-15 Reps. Practice Adding the Kipping Motion to Your Toes-To-Bar Technique.
Cool Down (5 minutes)
Static stretching for shoulders, back, and core muscles.