1. Hyperextension twists 3×12
2. Elevated side crunch into plank 3×10 each
3. Hyperextension snow angels 3×12
4. Reverse crunch lifts 3×12
5. Plank get up rotations 3×10
6. Reverse crunch into lifts 3×10 each
7. Decline crunch twists 3×10
8. Knee jump into pistol squat 4x 8 each leg (if you can’t do this do an assisted pistol squat only)
9. 3 step lunge variation 4x 5 combo each leg
10. Knee jumps into jump 4x 10
11. Jumping lunges into squat 4x 10-12
12. Curtsy lunge 4x 10 each leg
13. Quad extension 4x 12-15
14. Kick outs 10 reps
15. Pike shoulder push up 10 reps
16. Side lunge 10 reps each way
17. Push ups 10 reps
18. Box jumps (land on one leg) 10 reps
Rest 60-90 seconds / Repeat 3-5 times
✔️Richard Duchon: www.instagram.com/richard_duchon/
✔️Marino Katsouris: www.instagram.com/marino_katsouris/
🎧 Track: Crank – Trippy Kids [Magic Release]
Music Provided By: Magic Records
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🎧 Track: NOIXES & Gidexen – Jungle [Magic Release]
Music Provided By: Magic Records
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🎧 Track: Julius Dreisig – In My Head [Magic Release]
Music Provided By: Magic Records
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🎧 3rd Prototype – I Know [NCS Release]
#workout #training #fitness
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