May 30 for 30-Day 10




Shoulder taps-10 each side

https://youtu.be/MsY4pMV9TDU

Plank taps-Try to get hand as close to foot as possible. 10 each side

https://youtu.be/QuzRkHG5U-g

Fire hydrant-10 each side

https://youtu.be/jI4-c-UhxSE


Repeat 3 sets



A1. Rear elevated split squat-Start with 6 reps on each leg. Then right back to 5 reps each leg. Continue all the way to 1.

The goal is to complete as quick as possible with little to no rest between sets.

https://youtu.be/MYgd_oOo3PQ


Repeat for 2 sets. Rest after the first round is done.



B1. 1.5 Bodyweight squat- Descend down Into the squat, come up halfway then back down into the squat before standing up. This is 1 rep.

Perform 12 reps

https://youtu.be/ReHehif4g5A

B2. Single leg glute bridge- focus on the back staying flat, extending up and squeezing glutes at the top of the movement. Bring foot closer to glutes for more work. Perform 10 reps each leg.

https://youtu.be/x3TWuG-swWY


Complete 3 sets



C1. Plank reach-Stay as flat as possible. Try to avoid the body twisting side to side. Fully extend atm out controlling the movement. Perform 10 reps each arm.

https://youtu.be/GONE_gp1jHE


C2. Pushup- Any variation that works for you. No pushups on knees.

Perform 8 reps


Complete 3 sets



D1. Alternating lunges- perform 8-10 reps each leg. On the last rep, pause at the bottom of the lunge for 5 seconds.

https://youtu.be/3OIojYwfaFc


D2. Rkc plank- 45 to 60 seconds.

https://youtu.be/APcDsOIAOTw


Complete 3 sets



Finisher:

Perform 8- 10 jump squats. Every minute on the minute(Remember EMOM) for 3 minutes.

Example: if it takes you 30 seconds to complete the reps, you would rest for 30 seconds then repeat.

https://youtu.be/YhUkpKTTaGU









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