Double Tabata
Double Unders/Hollow Rocks
Gymnastic middle split development series
Keep the recommended tempo for all exercises. Move from one exercise to the next as smoothly as possible without resting
1)
10R side to side squat
2)
-2 min standing pancake
3)
-10R side to side squat
4 & 5)
-90s vertical frog (each leg)
6 &7)
-90s piriformis stretch (each leg)
8)
-2 min Diamond Frog
9)
-30s Kneeling tuck
10)
-2 min Frog
11)
-30s Kneeling tuck
12)
-90s Frog rock
13)
-1 min butterfly
14 & 15)
-90s Pancake shoulder (each leg)
16)
-10R seated good morning
17)
-10R Pancake walk
18)
-10R Pancake bounce
19)
-10R Pancake circle
20)
-1 min Floating pancake
21)
-1min butterfly
22)
-2 min wall middle split
23)
-10R weighted Wall middle split pull