Workout 13

Warmup:

1. Bird dog- Perform 8 reps on each side of the body. Focus on keeping back flat and avoid swaying if possible. Pause for a count of 2 each time your arm and leg are extended.

2. https://www.youtube.com/watch?v=DyzbY1yz7fM

1. Fire hydrant- Perform 12 reps on each side. Pause for a count of 2 when the leg is extended.

https://www.youtube.com/watch?v=jI4-c-UhxSE&list=UUyu__s6zkPDYgw4AUxsXIHg&index=23

1. Dead bug- Perform 8 reps on each side of the body. If possible, keep for 1-2 inches from ground without making contact.

https://www.youtube.com/watch?v=5J0ga0HHyx4

1. RKC Plank- Perform 30-60 seconds of a plank. Create tension throughout the body and squeeze glutes. Keep Legs close together.

https://www.youtube.com/watch?v=APcDsOIAOTw

Complete 3 rounds before moving on to the workout

---

A1. Squat. Perform 10-20 reps. Keep foot in contact with the ground throughout the whole movement. Try to avoid knees buckling in, and heels coming off of ground.

https://www.youtube.com/watch?v=gzMAxLb3R0o

A2. Eccentric Kneeling pushups- Perform 8-12 reps. Avoid letting hips contact ground first.

https://www.youtube.com/watch?v=YIHkchyfQpE

Complete 3-4 sets

---

B1. High Knees- Perform 30-60 seconds. Try to keep knees high and in continuous motion.

https://www.youtube.com/watch?v=IaRl1g_lzCg

B2. Alternating Lunges- Perform 8-12 each leg

https://www.youtube.com/watch?v=3OIojYwfaFc

Complete 3 sets

---

C1. Shoulder tap- Perform 10-15 taps on each shoulder. Limit swaying side to side. Try to stay in the plank position as much as possible. If necessary you can perform this movement from the knees or an elevated surface(couch, chair)

https://www.youtube.com/watch?v=MsY4pMV9TDU

Complete 3 sets

Done!