Complete 2 rounds of the following:
10 arm circles forward
10 arm circles backwards
10 arm swings across the chest
10 squat to stand - Keep your back flat and try to extend your legs as much as possible to maximize the amount of stretch through the hamstrings. Lift your head up and your hips drive down to return to a squat position.
10 glute bridges - Lie on your back on an exercise mat or the floor in a bent-knee position with your feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Gently contract your abdominal muscles to flatten your low back into the floor. Gently exhale. Keep the abdominals engaged and lift your hips up off the floor. Hold for :03 at top and then return to starting position.
5 inch worms - Stand with your feet at hip width. Hinge forward at the waist and touch the floor with your palms. Bend your knees, if necessary. Walk your hands forward until you are supporting all your weight on your hands and toes. Your body should make a straight line and your hands should line up with your shoulders. Complete one push-up then slowly walk your hands back to your feet for 1 rep.
Cossack Squat 3 x 5 on each side. The cossack squat is a great exercise to increase mobility and flexibility in the hip and adductors. Keep your chest upright as you lower your body weight over one foot. Using a TRX suspension trainer or rings might be helpful when you are first learning this movement.
5x5 Pike Push-ups
The mistake many make when completing a pike push-up is letting their arms splay out away from their body. Keep your elbows tucked in and core tight. Try do 5 perfect pike push-ups. If your elbows come out do not go as deep.
WORKOUT | 50 SHADES OF SWEAT:
Complete 5 rounds of the following:
10 Tricep Dips
10 Box Jumps
10 Goblet Squats (Kettlebell or Dumbbell 70#/45#)
10 Inverted Rows (Ring Rows, or Bar Rows)