This workout includes X2 Ab Ripper and starts with the standard warmup:
Stability ball work
twists, squats, side bends, lunge back, shelf stockers.
Foam Rolling – Myofascial release using the foam roller
This is a great section to do daily and even better to go into more detail with when you have tight spots or knots.
Worlds Greatest stretch (runners stretch with a double twist) alternating legs with brief hold each count.
Inch Worm – from standing, hands on floor, walk out to plank and back
Scorpion – Laying face down arms out 90 degrees, bend knee bring your foot up to your butt and lift away from the floor. Gently twist the leg to the opposite side of the body but don’t go too far!
Groiners – runners stretch jumping foot switch
Leg Swing – A well knows ballistic stretch to soccer players. Basically swinging leg forward and backwards and side to side with the leg straight.
Scapular Retraction – can be done on a chin up bar or with bands, extend the shoulders up and out from the sockets then pull back and together with the shoulder blades
No Kip Pullup – Strength only, no beat, no swing
Plyo Frog Squat – Legs wide, squat touch floor then jump with hands up or in prayer
Wide Leg Close Grip Chin Up – Reverse grip, legs apart
Chair Jump – From Chair position, bring hands down and jump up
Chin Pull – 2 narrow then 2 wide pullups alternating
Plyo Lunge Press – Mary Katherines with a shoulder press during the jump
V Pullup – Pull ups with chin meeting hand, switch each side each time
Surfer Spin – 1/2 or full jump turns
Kippy Cross Fugly Pull – AKA Cheaters, F’ing Ugly or End Of Days. Lift knees to assist, or beat swing
Jack In The Box Knee Tuck – Touch floor to tuck jump
Second Round Is The Same Again!