• Run: 2min at gentle pace

• Plank to downward dog: 5 reps of 5sec holds in both plank and DD

2 sets of handstands + mobility:

*NOTE: To progress on split squat mobility, work toward straightening rear leg (by engaging glute and opening the hip flexor rather than just using the quad to straighten)

• Set 1:

  • Bent-leg heel pulls

  • Front foot elevated split squat (front foot on bench or ~20” box): 30sec hold per side

  • Rest 1min before set 2

• Set 2:

  • Straight-leg heel pulls

  • Front foot elevated split squat (RECORD THIS; front foot at ~12”): 30sec hold per side

2 sets of L-sit / shoulder stand + deficit pike stretch:

• LS-SS (both sets): 13sec tuck shoulder stand + 13sec tuck L-sit

• Elevated pike stretch (both sets): 15lbs x 10 reps + 10sec hold on final rep

• Rest 2min btw sets

2 sets of bicep curls + skull crushers + loaded butterfly stretch:

• Bicep curls: 25lbs x 1 ultra-slow rep (goal: 60sec per set)
  *Standard underhand grip; keep slight squeeze on bar to increase muscle recruitment

• Skull crushers: 35lbs BB x 9-9

• Loaded butterfly stretch: 20lbs DB’s x 45sec hold (both sets)
  *Once able to relax fully under the weight without strain, begin using glutes to actively help pull knees toward floor

• Rest 2min btw sets

2 sets of Cossack squats and side leg raises:

• Cossack squat: 5 reps per leg w/ 5sec holds on all reps (alternate legs)
  *Widen stance by a few inches from week 1

• Side lying leg raises: 10 reps + 10sec hold per side
  *Unlike video, allow leg to move a bit in front of your body to allow for a higher lift

• Rest 2min btw sets

AMRAP (as many reps/rounds as possible): 5 minutes

*Track the number of sets completed to submit below

1 round =

• Side bends on Roman chair: bodyweight x 5

• Single leg calf raise: 5 reps, then 5sec stretch per leg

• Roman chair back extension: 10x w/ 1sec pause at top of all reps
  *See 2:13 mark of video for demo; unlike standard extensions, I want you to go into arched position at the top, but make sure to use your glutes as much as possible FIRST and then when going beyond straight attempt to spread the tension and extension throughout your entire lower/mid/upper back to prevent the lower back from taking over (only go as high as you can without strain, let the mobility here develop gradually)

• Walk: 5min+