Pre-Practice Primer program · Performance test
Pre-Practice Primer Challenge
A demanding progression that tests the fitness and skills developed in the program. This session is tailored to pre-practice primer.
Beginner
55 min
Mat
Band
Exercise 01
90/90 Hip Switch
Sets
5
Reps
8 each
Rest
90 sec
Equipment
Mat
Move slowly, keep the chest tall through the switch.
Exercise 02
Ankle Rock
Sets
5
Reps
10 each
Rest
90 sec
Equipment
Mat
Heel stays down, drive the knee past the toes.
Exercise 03
Band Thoracic Opener
Sets
4
Reps
10
Rest
90 sec
Equipment
Band
Exhale as you rotate, keep the ribs stacked over the hips.