30min #HIIT & then some #secondseries #ashtanga #yoga

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Round Butt, Strong Legs

  • (50/10) with skipping for a 30-minute set
  1. Hip Thrust, 35lbs
  2. Step Up with Kickback-R, 20lbs leaving foot on bench
  3. Step up with Kickback-L
  4. Side Leg Lift-R, 10lbs, lying on floor
  5. Side Leg Lift-L
  6. Kneeling Warrior III-R, 20lbs, start kneeling, push through standing foot to warrior III
  7. Kneeling Warrior III-L
  8. Reverse Plank Heel Tap Lift alt straight legs up & tap out to the side
  9. Plie Squat, 30lbs
  10. Wall Sit Hip Tilt, with pelvic tilt
  11. Dip with Leg Lift
  12. Alt Pistol Squats heels propped on dumbbell
  13. Goblet Squat – 35lbs
  14. Side Step Leg Lift-R, 20lbs
  15. Side Step Leg Lift-L

Ashtanga

  • Suryas & fundamentals (with handstands in A & the 5-breath handstands @ end)
  • 2nd to Laghu V with one very brief , shallow Kapo hang
  • Urdhva D & 3 drop backs
  • Finishing

 

 

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Author: Boodiba

Artist, Designer

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