Dynamic Thursday's Workout (Summer 2019)

1. Warm-Up

  1. Bike 5 mins

  2. Exercise Ball Walks 2 x 20 yards

  3. Shoulder Combo on Foam Roller 1 set

  4. Shoulder Rotator Warm-Up 1 set

  5. Quick Feet Exercises 1 set

2. Abs

  1. Bicycles 50 reps total

  2. Foam Roller Quadruplets 16 reps es

  3. Single-Leg Circles on Foam Roller 16 reps es

  4. Foam Roller Toe-Ups 22 reps total

  5. Side Crunch 22 reps es

3. Lift

  1. Standing Wood Chops 16 reps es

  2. TRX Cable Push-Ups with EB 3 x 10 reps

  3. Side Lunges 2 x 20 yards es

  4. Dynamic Frontal Bounding 2 x 20 yards es

  5. Single-Leg RDL to Overhead Press on Bosu 2 x 8 reps es

  6. Single-Leg Squat on Bosu 2 x 5 reps es

  7. Bent-Leg Hang and Twist 12 reps total

  8. Hanging Toe Crossovers 16 reps total

  9. Hanging Toe-Ups 16 reps total

  10. Windshield Wipers 12 reps total

  11. Roadrunners 2 x 30 seconds

  12. ADD Side Bridge 30 seconds

4. Footwork

  1. Hurdle Bounding Footwork (see video) 4 reps

  2. Hurdle Crossover and Bounding Footwork (see video) 4 reps

5. Cool-Down

  1. Stability Bridge 30 seconds

  2. Bike 5 mins

  3. Lower Body Foam Rolling 1 set

  4. Static Stretches 1 set

  5. Shoulder Foam Rolling 1 set

  6. Shoulder Stretches 1 set