Day 1: FFXT at Home

Workout Focus: Core stability and lower body strength movements.

Est. Time: 30 minutes

Coach Greg's notes: Proper form, cueing, and tempo. Quality over quantity: fewer reps with proper form are preferable to more reps with bad form.

Warm-Up:

Dynamic Warm-Up (5:00 minutes total):

2:00 Single-Leg Balance (1:00 each side)

0:30 Walking on Tip-Toes

0:30 Walking on Heels

0:30 Walking Lunges

0:30 Walking Knee-Grabs With Pause

1:00 Arm Circles (0:30 clockwise, counterclockwise)

Main Workout:

Circuit (12:00 minutes total):

10 Air Squats (control the lower, at least 5 seconds to get down)

0:30 Plank (resting on elbows or hands)

10 Side Leg Lifts (each side)

1:00 Side Planks (0:30 each side)

10 Single-Leg Romanian Deadlifts (each side)

10 Glute Bridges (control the lower, at least 5 seconds to get down)

2:00 Rest

Complementary Exercises (5:00 minutes total)

20 Dead Bugs

20 Floor Prone Cobra

Repeat the above exercises until you complete four total rounds.

Cool-Down:

Static Stretching (6:00 minutes total):

0:30 Butterfly Stretch

1:00 Hands Stretch (0:30 each side)

1:00 Wrist Stretch (0:30 each side)

1:00 Pigeon Pose (0:30 each side)

0:30 Downward Facing Dog

1:00 Hamstring Stretch (0:30 each side)

1:00 Standing Hip Flexor Stretch (0:30 each side)

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