Option A: 1rd, 4 movements 60s each
[1] Reverse Lunge + Tin Soldier
[2] Arnold Press Thruster
[3] Reverse Lunge + Curl to Press
[4] Glute Bridge + Floor Press
[1] Goblet Squat
[2] Walkouts + High Low Plank
[3] Side Plank Row to Press
[4] Hand Release Push-ups
[1] Windmill
[2] Walkout to Plank Tap Out
[3] Supermans
[4] Down Dog to Alt. Crossbody
Climber
[1] Squat Stretch
[2] 1 Push-Up + 1 Plank Stretch
[3] Scullers
[4] Straight Leg Sit-Up
**No weights**
[1] 1 Squat + 1 Reverse Lunge
[2] Lateral Lunge + Knee Raise - R
[3] Sumo Squat Dead Lift + High Pull
[4] Lateral Lunge + Knee Raise - L
[1] Squat Stretch
[2] Curtsy Squat *front rack hold
[3] Sumo Squat + Pulses (wted)
[4] Cossack Thruster
[1] Windmill
[2] Reverse Lunge + Hammer Curl
[3] Squat + Press out
[4] Deadlift + High Pull
[1] Tempo Squat
[2] Plank Leg Lifts
[3] Dead Bug
[4] Sit-up + twist
**No weights**
[1] Bent Over SA Pullovers
[2] Reverse Lunge + W Curl
[3] Standing Skull Crushers
[4] Split Squat Dbl pass under
[1] Reverse Lunge + Delt Raise
[2] Plank Row to Press
[3] Glute Bridge + Floor Press
[4] Straight Leg Sit up
[1] YTW Stretch
[2] SL Deadlift + High Pull - R
[3] Reverse Lunge + OH Press
[4] SL Deadlift + High Pull - L
[1] Squat + Tin Soldier
[2] Squat hold + Tap backs
[3] Plank Tap Outs
[4] Scullers
**No weights**
[1] Narrow Squat
[2] T Push Ups
[3] Glute Bridge + Press Hold
[4] Bicycle + Dbl pass through
[1] Tin Soliders
[2] Lateral Lunge Thruster R
[3]Lateral Lunge Thruster L
[4] Sumo Squat Hold + external
rotation
[1] Reverse Lunge + Arm Reach
[2] Squat hold + Tap backs
[3] HR Push-ups
[4] V-sit flys
[1] Good Morning
[2] Squat + Knee Raise
[3] Plank Hip Dips
[4] Side Crunch
**No Weights**
**Create Your Own Here**
Express signature - Only Floor Block
Option B: 2rds, 4 movements, 30s each
[1] Straddle Stretch *
[2] Squat side steps * (Wted)
[3] Lat Lunge + SA OH Press - R
[4] Lat Lunge + SA OH Press - L
[1] Reverse Lunge + Arm Reach
[2] SDHP (Sumo Deadlift High Pull)
[3] Lateral Lunge - Goblet Hold R
[4] Lateral Lunge - Goblet Hold L
[1] Side Bends
[2] SLDL - R
[3] Weighted Windmills
[4] SLDL - L
[1] Good Mornings
[2] Split Squat (DB Pass Under) R
[3] Split Squat (DB Pass Under) L
[4] Reverse Lunge + Lat Delt Raise
[1] Squat + Torso Rotation
[2] Reverse Lunge + Twist
[3] Lateral lunge + Thruster R
[4] LateraL Lunge + Thruster L
[1] Side Bends
[2 ] Reverse Lunge + Kickback
[3] Squat Hold + Punches
[4] Plank Leg lifts
[1] Plank Stretch
[2] Plank Transfers
[3] Side Plank + Reverse fly -R
[4] Side Plank + Reverse fly - L
[1] Frog Squat
[2] Cossack Squat R
[3] Sumo Good morning
[4] Cossack Squat L
[1] Squat + Calf Raise
[2] Reverse Lunge + SA OH Press R
[3] Reverse Lunge + SA OH Press L
[4] Down Dog + Cross Body Climber
[1] Standing Quad Stretch
[2] Frog Squat
[3] Split Squat
[4] Walkout Plank Stretch
** No weights**
[1] Alternating Runner's Lunge
[2] Quadrulped Plank Walks
[3] Supermans
[4] Plank Tap Outs
**No weights**
[1] Reverse Lunge + Arm Reach
[2] Deadlift
[3] SLDL + High Pull - R
[4] SLDL + High Pull- L
[1] Arm Rotations
[2 ] Tempo Squat
[3] Split Squat (DB pass under) R
[4] Split Squat (DB Pass under) L
[1] Squat + Tin Solider
[2] Frog Squats
[3] SLDL -R
[4] SLDL - L
[1] Squat Stretch
[2] Thrusters
[3] Reverse Lunge + Knee raise - R- *DB by
side
[4] Reverse Lunge + Knee raise - L - *DB by
side
[1] Lateral Lunge + squat
[2] Curtsy Squat R
[3] Curtsy Squat L
[4] Sumo Squat Hold + Circle Press
**Create Your Own Here**
Option C: 1rd, 4 movements, 30s each (ladder style: ABCDDCBA)
[A] 1 Squat, 1 Goodmorning
[B] Rvs. Lunge + dbl pass under
[C] Bent Over Row
[D] Deadlift + High Pull
[D] Deadlift + High Pull
[C] Bent Over Row
[B] Rvs. Lunge + dbl pass under
[A] 2 Squats, 2 Good mornings
[A] Squat Stretch
[B] Squat + Press Out
[C] Walkout with 2 RH Climbers
[D] Plank Transfers
[D] Plank Transfers
[C] Walkout with 2 RH Climbers
[B] Squat + Press Out
[A] Squat Stretch
[A] Side Bends
[B] Reverse Lunge Curl to Press -R
[C] Reverse Lunge Curl to Press - L
[D] Squat Punches
[D] Squat Punches
[C] Reverse Lunge Curl to Press - L
[B] Reverse Lunge Curl to Press - R
[A] Side Bends
[A] WGS -R
[A] Glute Bridge *DB at hips
[B] WGS - L
[B] SL V-up - R
[C] Reverse Lunge+ Press Out & Twist [C] Flutter Kicks + Press Hold
[D] Thrusters
[D] Butterfly Sit-ups
[D] Thrusters
[D] Butterfly Sit-ups
[C] Reverse Lunge + Press Out & twist [C] Flutter kicks + press hold
[B] WGS -L
[B] SL V-up - L
[A] WGS- R
[A] Glute Bridge *DB at hips
[A] Walkout + Crossbody Climber
[B] High plank + Row to Press
[C] Bird Dog -R
[D] Side Plank reach through - R
[D] Side Palnk reach through -L
[C] Bird Dog -L
[B] High plank + Row to Press
[A] Walkout + Crossbody Climber
[A] Walkout + Crossbody climber
[B] Quadruped Plank
[C] Swimmers
[D] Plank Transfers
[D] Plank Transfers
[C] Swimmers
[B] Quadruped Plank
[A] Walkout + crossbody climber
[A] Walkout+ HR Push up
[B] Side Plank + Reverse Fly - R
[C] Side Plank + Reverse Fly - L
[D] Supermans
[D] Supermans
[C] Side Plank + Reverse Fly - L
[B] Side Plank + Reverse Fly - R
[A] Walkouts + HR Push-up
[A] Down Dog Hip Shifts
[B] High Low Planks
[C] Quad Plank Walks
[D] Table Top Lateral Knee Raise R
[D] Table Top Lateral Knee Raise L
[C] Quad Plank Walks
[B] High Low Planks
[A] Down Dog Hip Shifts
[A] Reverse Lunge + Press out & twist
[B] Alternating Runners Lunge
[C] Plank Knee Taps
[D]HR Push Ups
[D] HR Push Ups
[C] Plank Knee Taps
[B] Alternating Runners Lunge
[A] Reverse Lunge + Press out & twist
[A] Good mornings
[B] Alt. Lateral lunge
[C] Sumo Squat Pulses
[D] Curtsy Squat + Front Rack
[D] Curtsy Squat + Front Rack
[C] Sumo Squat Pulses
[B] Alt. Lateral lunge
[A] Good mornings
[A] Walkout + Arm Reach
[B] Plank Stretch
[C] Side Plank Press Up R
[D] Side Crunch R
[D] Side Crunch L
[C] Side Plank Press Up L
[B] Plank Stretch
[A] Walkout + Arm Reach
[A] Alt. Lateral Lunge
[B] Squat Hold + Side Steps wted
[C] Sumo Deadlift
[D] Cossack Thruster
[D] Cossack Thruster
[C] Sumo Deadlift
[B] Squat Hold + Side Steps wted
[A] Alt. Lateral Lunge
[A] Pause Squat
[B] Reverse Lunge + Catticorner Delt Raise
[C] Pank Shoulder Taps
[D] Quadruped Plank Transfers
[D] Quadruped Plank Transfers
[C] Plank Shoulder Taps
[B] Reverse Lunge + Catticorner Delt Raise
[A] Pause Squat
**Create Your Own Here**
[A] Narrow Floor Press + Leg Drop
[B] Hollow Hold
[C] Glute Bridge+ Floor Press
[D] R Leg Glute Bridge (wted or un)
[D] L Leg Glute Bridge (wted or un)
[C] Glute Bridge+ Floor Press
[B] Hollow Hold
[A] Narrow Floor Press + Leg Drop
[A] Cross Body Climbers
[B] R Side Plank Reach Through
[C] Bird Dogs
[D] High Low Planks
[D] High Low Planks
[C] push up + Crossbody climber
[B] L Side Plank Reach Through
[A] Cross Body Climbers
**No Weights**