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Functional Fitness Foundations

Pace and Go, Level 12
Pace and Go
Welcome to your first workout in 21-Day Athlete program. In this session you will learn how to perform basic functional fitness movements including, squats, lunges, tricep dips and press-ups. By learning how to perform these exercises with the correct technique you increase the effectiveness of your workouts and ensure that you limit any risk of injury as you start to increase the intensity of these exercises throughout the series. Enjoy the process of reconnecting with your body as you kick-start your fitness journey with Pace and Go.


Warm Up
1. Step Back. Open chest.
2. Standing star to hamstring kick reach
3. Side step side bend

Perform for 60 seconds each
1. Squat with hands hips
2. Tricep dip
3. Plank
4. Reverse lunge
5. Press up off knees
6 Dead beattle crunch
7. Hip bridge
8. Shoulder taps on knees
9. Bird dog
10. Hyperextension upper body

Cool Down
1. Lying hamstring stretch
2. Lying knee cross body stretch

Functional Fitness Foundations
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Tiffany L.
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Tiffany L.
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