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MPW #4 (4 min)

Quadruped Thoracic Rotations x 8 ea side

Quadruped Bird Dog with opposite elbow/knee touch (extend, touch, extend) x 3 ea side

Cobra to Child’s Pose (hold ea 3 sec) x 4

Prone scorpion x 4 ea leg

Standing One Leg ankle circles, plantar and dorsiflexion, inversion and eversion (30 sec ea leg)

Open the gate, close the gate x 6 ea leg

High Knee March elbow (hands behind head) to opposite knee x 8 ea side

4 min

4 min

Whole Body Station (6 min total)

In-Out Squat Jumps (30 sec) 

Hand Walks (30 sec)

Rest 30 sec

T Stabilization Planks (30 sec)

Marching Bridge (30 sec) 

Pushups (30 sec) 

Rest 30 sec

Overhead Split Squat Left Leg (30 sec)

Overhead Split Squat Right Leg (30 sec)

Rest 30 sec

Partner Palof Press 

(10 sec on; 10 sec off; x3 ea side)

Partner One Arm Row

(30 sec ea side)

(Rest 30 sec after first round)

(Repeat ALL above)

(Transition to next station 30 sec)

17 min

21 min

Balance Station (6 min total)

One leg balance (15 sec ea leg x 2)

Walk the Line on Toes (15 sec fwd; 15 sec bwd)

Forward Reach with Narrow Stance (15 sec ea arm x 2)

Side Reach with Narrow Stance (15 sec ea arm x 2)

Red Light, Green Light (60 sec)

One leg balance (15 sec ea leg x 2)

Walk the Line on Toes (15 sec fwd; 15 sec bwd)

Forward Reach with Narrow Stance (15 sec ea arm x 2)

Side Reach with Narrow Stance (15 sec ea arm x 2)

Red Light, Green Light (60 sec)

(Transition to next station 30 sec)

6 min

27 min

MPW #3 (4 min)

Tall kneeling front stroke and back stroke (30 sec)

Tall kneeling to half kneeling alternating legs 4x ea leg

Cat/Camel x 6

Plank to Pike x 6

Glute Bridges x 6

Supine alternating single leg raises x 8 ea leg

Standing high knee march with arms overhead to hand clap under leg x 16 (8 ea leg)

Alternating mini-side lunges x 8 ea side 

4 min

4 min

Gait and Agility Station (9 min total)

Braided walk forward with mini-squats (20 sec)

Monster Walk (20 sec)

Walk the Line (20 sec)

Duck under the rope walking forward (20 sec)

Diagonal knee to elbow walk (20 sec)

Walk on toes (20 sec)

Walk on heels (20 sec)

Skip forward (20 sec)

Skip backwards (20 sec)

Side shuffle left and right (20 sec) 

Hopscotch forward (20 sec)

Hopscotch backward (20 sec)

(Rest 30 sec)

(Repeat ALL above)

(Transition to next station 30 sec)

9 min

13 min

Lunge and Squat Station (10 min total)

Prisoner Lunges alternating feet (30 sec)

Rest (15 sec)

One-Legged Deadlift (alternating) (30 sec)

Rest (15 sec)

Alternating side lunge with cross reach to shin (30 sec) 

Rest (15 sec)

Sumo squat (30 sec) 

Rest (15 sec)

Alternating reverse lunge (30 sec) 

Rest (15 sec)

Feet together squat (30 sec)

(Rest 45 sec after first round)

(Repeat station)

(Transition to next station 45 sec)

10 min

23 min

Posture Station (5 min total)

Supine Snow Angels (15 sec)

(Rest 5 sec)

X3

Dead Bug (30 sec)

(Rest 15 sec)

X2

Prone Snow Angels (15 sec)

(Rest 5 sec)

X3

Plank Series

Front, Left Side, Front, Right Side (15 sec ea) 

(Rest 15 sec)

Front, Left Side, Front, Right Side (15 sec ea) 

(Rest 15 sec)

5 min

28 min

MPW #2 (4 min)

Shoulder rolls x 8 forward

Shoulder rolls x 8 back

Straight arm clapping x 10

Quadruped Cat/Camel x 6

Quadruped rocking in frog x 8

Bird dog (3 sec hold x 4 ea side)

Mountain Walkers x 10 ea leg 

Air Squats with Overhead Reach x 15

4 min

4 min

Gait Station (5 min total)

High-Knee Prisoner march (20 sec)

Hopscotch (20 sec)

Close the gate (20 sec)

Open the gate (20 sec)

Shuffle (20 sec)

Carioche (20 sec)

(Rest 30 sec)

(Repeat ALL above)

(Transition to next station 30 sec)

5 min

9 min

Floor Station (7 min total)

Plank Up Downs (30 sec)

Glute Bridge (10 sec x 3)

Grasshopper (30 sec)

Supine Scissor Leg Raises (30 sec)

Bird Dog Arm and Leg (15 sec ea side x 2 – 60 sec total)

(Rest 30 sec and repeat)

(Transition to next station 30 sec)

7 min

16 min

Partner Drills Station (12 min total)

Alternating Clock Lunge (60 sec)

Air Squats (60 sec)

Alternating One leg reach backs (60 sec)

Alternating side lunge to one leg stand (60 sec) 

Alternating bowler lunges (60 sec)

(Rest 60 seconds and repeat)

(Transition to next station 60 sec)

12 min

28 min

MPW #1 (4 min)

Quadruped thoracic rotations x6 ea side

Quadruped fire hydrants x6 ea side

Supine elbow presses in butterfly x 8

Supine snow angels x 8

Standing rotational steps x 6 ea side

Straight leg marching (down)

Walking squat with leg curl (back)

Carioche (down and back)

Skipping (down and back)

4 min

4 min

Agility Station (6 min total)

Quick feet F/B over line leading with right foot (15 sec) 

Rest (15 sec)

Quick feet F/B over line leading with left foot (15 sec) 

Rest (15 sec)

Skiers (15 sec)

Rest (15 sec)

Quick feet in/out leading with right foot (e.g. right foot out, left foot out, right foot in, left foot in) (15 sec) 

Rest (15 sec)

Quick feet in/out leading with left foot (15 sec) 

Rest (15 sec)

(Active Rest 30 sec after first round)

(Repeat ALL above)

(Transition to next station 30 sec)

6 min

10 min

Lunge Station (6 min total)

Prisoner Get-Ups Right Foot (20 sec) – hands behind head; get down to tall kneeling; get back up

Rest (10 sec)

Prisoner Get-Ups Left Foot (20 sec)

Rest (10 sec)

Alternating side lunge with cross reach to shin (30 sec) 

Rest (15 sec)

Sumo squat (30 sec) 

Rest (15 sec)

Alternating reverse lunge (30 sec) 

(Rest 30 sec after first round)

(Repeat station)

(Transition to next station 30 sec)

6 min

16 min

Partner Drills Station (3 min total)

Standing hand battle (30 sec)

One Arm cross body pulls standing (15 sec ea side)

One Arm cross body pushes standing (15 sec ea side)

One Arm cross body pulls half-kneeling (15 sec ea side)

One Arm cross body pushes half-kneeling (15 sec ea side)

Standing hand battle (30 sec)

3 min

19 min

Floor Station (8 min total)

Front Plank Series in position of choice (15 sec on; 5 sec off x 3) 

Dead Bug (30 sec)

Bird Dog with 3 count hold at top of movement (30 sec)

Side Plank Series in position of choice (15 sec on; 5 sec off x 3) Left Side 

Repeat on Right Side

(Rest 30 sec)

Front Plank Series in position of choice (15 sec on; 5 sec off x 2) 

Dead Bug (30 sec)

Bird Dog with 3 count hold at top of movement (30 sec)

Side Plank Series in position of choice (15 sec on; 5 sec off x 2) Left Side 

Repeat on Right Side

(Rest 30 sec)

8 min

27 min