the ART of movement

the ART of movement

online healing resource

DEMTEL

5/5 Ankle Taps

5/5 Bear Paw Taps

5 Spider hops/press

5/5/5 squat and holds

15 Band Press

1 Row 200 m

5/5 crab Claw touch

2 Loaded Lunge Walk

5/5 Sprint and Jog

55 push up squat final

PREP/WARM – UP

A1 – skipping – 5 minutes

times 2 on B and C and D

B1 dislocations 10

B2 wrist press @ 10

B3 Lunge openers 5/5

C1 Body wave 5

C2. Squat 1/4 turn 4@

C3 V-sit 10

D1 Loaded Lat Lunge 8/12 kg 8/8

D2 Bottom up KB press @ 8

D3 Prone crossfit leg reach 5/5

Strength DEMTEL

5 DL

5/5 Push jerk

5/5 bulgarian split squat

8/8 farmer step ups

20 loaded push ups

10 toes to bar

Stomach Workout

toe dipping – cross cross – double leg – mountain climber – side plank – kick through – hip taps – rolling – teaser – stall bars