Base #1 - Week #1 - Friday

Macrocycle: “There’s Something About Mary-thon” - Week 1 of 25
Mesocycle: Base #1
Minicycle: Week 1 of 3

IN ADDITION TO THE MOBILITY WE DO IN CLASS,

Perform 10+ Minutes of Mobility, at Home, Every Day

Your lifestyle habits are what make you are fit, functional, and healthy.

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Section 1

2 Stations (HIIT/Core)
Starting at Either Station

A) HIIT
10 Rounds*
20sec Hard**
1min30sec Rest

*Alternate between Rower and Air Bike.

**Hard = Fastest sustainable pace for the given distance or time.

Article: MovementLink’s Cardio Pacing Tables

———4min Rest———

B) Core

3 Rounds
20sec Hollow Hold
1min Deadbugs
30sec Rest

Then, 3 Rounds
20sec Superman Hold
1min Bird Dogs
30sec Rest

Then, 3 rounds
20sec Shoulder Taps
1min Glute Bridge Marches
30sec Rest

Then, 1 round
20sec Mountain Climbers
1min30sec Plank Hold (or as long as possible)