-30 sec max effort each exercise
-30 sec rest after all 5 exercises
-2 to 6 rds for a 6 min-18 min workout
Hip thruster-use kettlebell or weight. Hinge from the hip letting weight fall between legs, thrust your hips squeezing the glutes so you don't bend into low back. Do not tuck your pelvis.
Air squats-legs hip distance or a little further apart, squat as low as you feel comfortable, working to move further into the squat each time, goal is to get butt below the knees while keeping chest lifted.
Push ups- hands shoulder width apart, practice coming all the way down to the floor, drop if you must, elbows at a 45 degree angle back. Try bringing chest down before butt and squeeze the glutes
Yws- lift arms up into a y, while keeping head in alignment with spine and pulling bellybutton away from floor. Lift legs off floor, squeezing glutes. Pull elbows back into w lifting and lengthening through the back
Pike jack- hands directly below shoulders bent kneea, jump legs out on top toes pulling bottom up to the ceiling to work the core, come back down into a squatted position