Day 1: FFXT at Home
Workout Focus: Core stability and lower body strength movements.
Est. Time: 30 minutes
Coach Greg's notes: Proper form, cueing, and tempo. Quality over quantity: fewer reps with proper form are preferable to more reps with bad form.
Dynamic Warm-Up (5:00 minutes total):
2:00 Single-Leg Balance (1:00 each side)
0:30 Walking on Tip-Toes
0:30 Walking on Heels
0:30 Walking Lunges
0:30 Walking Knee-Grabs With Pause
1:00 Arm Circles (0:30 clockwise, counterclockwise)
Circuit (12:00 minutes total):
10 Air Squats (control the lower, at least 5 seconds to get down)
0:30 Plank (resting on elbows or hands)
10 Side Leg Lifts (each side)
1:00 Side Planks (0:30 each side)
10 Single-Leg Romanian Deadlifts (each side)
10 Glute Bridges (control the lower, at least 5 seconds to get down)
Complementary Exercises (5:00 minutes total)
20 Dead Bugs
20 Floor Prone Cobra
Repeat the above exercises until you complete four total rounds.
Static Stretching (6:00 minutes total):
0:30 Butterfly Stretch
1:00 Hands Stretch (0:30 each side)
1:00 Wrist Stretch (0:30 each side)
1:00 Pigeon Pose (0:30 each side)
0:30 Downward Facing Dog
1:00 Hamstring Stretch (0:30 each side)
1:00 Standing Hip Flexor Stretch (0:30 each side)
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