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Full Body Activation

Pace and Go, Level 12
Pace and Go
In the second workout in the 21-Day Athlete program Pace and Go will lead you through a full body activation with a focus on core strength and engagement. A strong core is key to building functional fitness and will allow you to perform all exercises with greater stability, strength and balance.


Warm Up
1.Lateral side skip. Cross punch
2.Hip extension.
3.Cat camel. Thread the needle

Perform for 60 seconds each
1.Prisoner squat with rotation
2.Tricep dip. Reach over shoulder
3.Side plank
4.Reverse lunge. Rotate.
5.Full push up
7.Alternate leg extension. Hip bridge.
8.Walk outs
9.Kneeling sit up to rotation
10.Hypers. Upper body and alternate leg.

Cool Down
1.Kneeling hip stretch with chest
2.Seated arms. Ming stretch

Full Body Activation
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