JULY

WARM UP
Recumbent Bike or Treadmill Walk: 7 minutes (50% intensity)

DYNAMIC WARM UP
Hip and shoulder cars x 5/5/5/5
Scap pulls (protraction and retraction) x10
Bird dogs-3's ISO x 10
Deadbugs x 10

BLOCK 1: The Wobbly Willow Wonders (Balance & Core Stability)
SL Balance w/ Clock Reaches x 10 per side
DB Tandem Stance Farmer's Walk x 30-45s per side
Standing March + Dynamic Hip Open x 10 per side
60s rest, 3 Sets

BLOCK 2: The Shoulder-Friendly Strength Sensation (Upper Body & Posture)
DB Rev Front Raises x 10
Banded Pull Aparts (Supine, Pronated, Ext rotation) x 10 each
Standing Banded Row (Rack supported) x 10
60s rest, 3 Sets

Hollow Holds x 30's
Pallof press x 10/side
30 Second rest/ 2 or 3 sets