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SQUAT TO CRAWL

Session One

SESSION OVERVIEW


The following home session is designed to be performed with little to no equipment. Focused on both lower and upper body conditioning when working your way through this session it is important to make sure that movement quality and precision come first. To perform the main set you are to set a predetermined timer as suggested below (10-15-20 min).  Exercises marked as a circuit with a letter e.g. A or B should be performed one after the other completing as many rounds as possible (AMRAP) within the predetermined time.  Again movement quality comes first so take as many rests as required ensuring that form quality does not break down. At the end of the session (AMRAP) record, the number of repetitions performed, time and rounds completed.

SESSION WARM UP


2-3 sets X 10-20 reps - Knee Hug March

2-3 sets X 10-20 reps - Shoulder & Arm Circles  (Forward & Back)

2-3 sets X 10-20 reps - Air Squat (Hip to Shoulder Width)

2-3 sets X 10-20 reps - Static Lunge Press

2-3 sets X 10-20 reps - World Greatest Stretch

SPECIFIC


10-1 rep Ladder - Jumping Jacks

In Reps of: 10>9>8>7>6>5>4>3>2>1

PRIMARY SESSION


AMRAP (Set Intival Time For 10, 15 or 20 min)


15-20 reps - Squat

15-20 reps - Crawl Out

15-20 reps - Press Up

15-20 reps - Mountain Climbers


THEN


- Use a Timer and Perform for max time-

2-3 Sets - Plank Hold

2-3 Sets - Side Plank Hold (Both Sides)

2-3 Sets - Bird-Dog

COOL DOWN


5-10 min - Mobility One

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