Set 3
Super Set
Lunge to high knee
Bridge one leg hip raise
Donkey kick pulses
Rest 30 sec and repeat 3x
5x each leg
10x each leg
10x each leg
Step by step
1. Lunge to high knee
Stand with feet hip-distance apart, palms facing body. Step one foot back into a lunge, bending both knees 90 degrees. Keep front knee aligned over ankle; and head, shoulders, and hips stacked.
Pushing through front foot, bring back leg forward, lift the knee to hip height, keeping abs engaged, and jump
land with the same leg you jumped, then step directly back into lunge.
2. Bridge one leg hip raise
Lie with your knees bent and your arms and heels on the floor. Lift one leg from the ground and keep the leg straight.
Push down through your heels and squeeze your glutes to raise your body into a straight line from knees to shoulders.
Don't allow your hips to sag at any time during the movement.
3. 1 Push up + 2x shoulder tap
Get into a push up position, do a push up, all the way down and all the way up.
With your arms fully extended, your body in a straight line, and up on your toes. Quickly bring one hand up to tap the opposite-side shoulder, placing that hand back on the floor before repeating to the opposite side.
Concurrently your body will slightly shift from one side to the other to better maintain balance.
