Pre-Practice Primer program · High output
Pre-Practice Primer Intensity
Higher-intent work with full focus on powerful, high-quality repetitions. This session is tailored to pre-practice primer.
Beginner
50 min
Mat
Band
Exercise 01
90/90 Hip Switch
Sets
3
Reps
8 each
Rest
2 min
Equipment
Mat
Move slowly, keep the chest tall through the switch.
Exercise 02
Ankle Rock
Sets
3
Reps
10 each
Rest
2 min
Equipment
Mat
Heel stays down, drive the knee past the toes.
Exercise 03
Band Thoracic Opener
Sets
2
Reps
10
Rest
2 min
Equipment
Band
Exhale as you rotate, keep the ribs stacked over the hips.