SESSION 1: Warm Up

Circuit x 2

This warm up consists of 5 exercises performed for 30 seconds each. Quickly switch partners after 30 seconds.

LLT
Neutral stance, 2 Arm Tilt
time 30 seconds each person
weight_kgs Any
Tempo controlled
Set Time Weight Tempo
1 30 seconds each person h:m:s Any kgs Controlled
2 30 seconds each person h:m:s Any kgs Controlled

Drive hands away from the pelvis

LLT
Narrow to Wide Stance, 2 Arm Tilt
time 30 seconds each person
weight_kgs Any
Tempo controlled
Set Time Weight Tempo
1 30 seconds each person h:m:s Any kgs Controlled
2 30 seconds each person h:m:s Any kgs Controlled

lock the knees and hinge when standing wide

LMT
Neutral Stance, 1 Arm Rotational Tilt
reps 30 seconds each person
weight_kgs Any
Tempo controlled
Set Reps Weight Tempo
1 30 seconds each person Any kgs Controlled
2 30 seconds each person Any kgs Controlled

knees soft and show off your chest to the side

LMT
Lateral Squat, hand to hand Tilt
reps 30 seconds each person
weight_kgs Any
Tempo controlled
Set Reps Weight Tempo
1 30 seconds each person Any kgs Controlled
2 30 seconds each person Any kgs Controlled

drive pelvis towards an imaginary wall behind you

LLT
Long reverse lunge. 1 Arm Tilt
time 30 seconds each person
weight_kgs Any
Tempo fast
Set Time Weight Tempo
1 30 seconds each person h:m:s Any kgs Fast
2 30 seconds each person h:m:s Any kgs Fast

get long from hand too heel