Saturday March 21st “At-Home Workout”

Virtual Whiteboard – if you can’t get it on your phone go to our Youtube page (Evolution Athletics)

Warm up – 5- 10 min

Run :30

Walk :30 (or slow jog)

2 Rounds – 10 /side Deep Lunge with t-spine

10 Air Squats – Slow

10 Wide Stance Air Squats

10 Narrow Stance Air Squats

A) For time: 40-30-20

Goblet Squats + Lateral Burpees Over Object

15 min Cap

B1) Side Lying Hip Internal Rotation x 10 /side

rest 30 sec

B2) Side Lying Hip External Rotation x 10 /side

rest 30 sec

x 3 sets

Mobility – 2 minute Crossed Side to Side / 3 minute Pancake

March 21, 2020

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