D5W7 PFHIIT Physio Spring Challenge

Day 5 Week 7

A1) Side lunge knee ups 20:10 x 6 = 03:00
- Lunge to side, push up through heel and drive knee up
- Same side 3 rounds
A2) Low plank dolphins 20:10 x 6 = 06:00
- Start in low plank
- Push through forearms and lift through core to get into dolphin
- Give a generous knee bend as needed

1 min break = 07:00

B1) Wide narrow jump squats 20:10 x 6 = 10:00
- Wide squat, to narrow squat, to jump squat
B2) Elevated tricep dips 20:10 x 6 = 13:00

1 min break = 14:00

C1) Box jump squats 20:10 x 6 = 17:00
- Jump up onto step, then jump squat
- Walk back down to start position
C2) Skater lunges 20:10 x 6 = 20:00
- As you lunge back, place the top of the foot on the ground so you aren't using the back leg for support or push off power

1 min break = 21:00

Core 1) High plank boxes = 22:00
- Start in high plank
- Knee to same elbow, same wrist, opposite wrist, opposite elbow
- Switch legs and repeat
Core 2) Boat pose = 23:00
- Think of putting your body into a "V"
- Legs extended, arms extended, core tight
Core 3) Sun salutations = 24:00
- High plank, low plank, cobra, down dog
- Keep legs and core engaged throughout