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MPW #5

One-Leg Deadlifts x 6 ea leg

Leg swings forward/backward x 6; in/out x 6 (ea leg)

Mini-Rotational Clock Lunges (12:00, 1:00, 2:00, 3:00, 4:00 – ea leg)

Wide squat with weight shifts (down-right-left-middle-up) x6 

Hand Walks x 6

Jumping Jacks til time is up 

4 min

4 min

ForceBand Station (12 min total)

Oscillating bilateral row, prehensile, side hops (60 sec) 

Single chest fly static lunge (30 sec ea side) 

Oscillating Palof press (30 sec ea side) 

Drag outs, hard landing (30 sec) 

Rest 30 sec

3 Rounds

12 min

16 min

APT Strap Station (12 min)

Alternate single curls and triceps press downs (60 sec) 

Bilateral triceps press, alternate lunge (60 sec) 

Single handle fisherman (60 sec) 

Stretching (30 sec) 

Rest 30 sec

3 rounds

12 min

8 min

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

ForceBand Station (21 min total)

Oscillating alternate row, alternate back lunges (60 sec) 

Bilateral chest fly static lunge (30 sec ea leg) 

Oblique crunch (30 sec) 

Isometric side fly shuffle out (30 sec ea side) 

Rest 30 sec

3 Rounds

12 min

26 min

APT Strap Station ( min)

Alternate single row alternate back angled lunge (60 sec)

Superman with chest and triceps press (60 sec) 

Single handle row with high knee (30 sec ea side) 

Plyometric chair squats (30 sec) 

Rest 30 sec

3 rounds

12 min

28 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

ForceBand Station (12 min)

Bilateral scapular retractions square stance (30 sec) 

Single handle oscillation press (30 sec ea side) 

Alternating fly and row (60 sec) 

Isometric press shuffle out (30 sec ea side) 

Rest 30 sec

3 Rounds

12 min

16 min

APT Strap Station (12 min)

Bilateral vertical row, alternate high knees (60 sec)

Chest press with alternate hands wide alternate lunge ipsilateral (60 sec) 

Single handle isometric torso hold, high to low hands, split stance (30 sec)

High knees alternate hands wide (60 sec) 

Rest 30 sec

3 Rounds

12 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

ForceBand Station (9 min)

Circular rows backwards and forwards square stance (60 sec)

Single circular press with isometric hold, static lunge stance (60 sec) 

Alternate torso twist (60 sec) 

Skipping (60 sec) 

Rest 30 sec

Repeat

9 min

13 min

APT Strap Station (9 min)

Bilateral prehensile row alternate side lunges (60 sec) 

Chest press alternating hands wide (60 sec) 

Bilateral torso twist row, split stance (60 sec) 

Side stance contralateral hand with high knee (30 sec ea side) 

Rest 30 sec

Repeat

9 min

22 min

Dynamic Balance Station (5 min)

Standing Leg Swings (30 sec ea leg)

Single Leg Reach Backs (30 sec ea leg)

Rest 30 sec

Cross the Stream (30 sec)

Carioche (30 sec)

Skipping (30 sec) 

Backwards Braided Walking (30 sec)

Rest 30 sec

5 min

27 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

ForceBand Station (9 min)

Square stance underhand row (60 sec)

Static lunge bilateral underhand press (60 sec) 

Stir the pot (60 sec) 

Belted run outs (60 sec) 

Rest 30 sec

2 Rounds

9 min

13 min

APT Station (9 min)

Bilateral high row square stance (60 sec) 

Chest press static stance (60 sec) 

Single handle torso twist split stance (60 sec) 

Laughing squats (60 sec) 

Rest 30 sec

2 rounds

9 min

22 min

Plank Station (5 min)

T Stabilization Plank (60 sec)

Bridge Marching (30 sec) 

Plank Up Downs (30 sec)

Rest 30 sec

Repeat

27 min