NEW MOVING PLAN

Hey PNF Members, things as with moving usually does is not going as planned due to Marshall Twp. We unfortunately have to push back our opening date due to getting our occupancy permit. SO we do apologize but WE WILL NOT BE OPENING OUR NEW DOORS UNTIL WEDNESDAY DECEMBER 16TH AT 5:45 AM. Until then here are a few workouts that you can do while at home.


Body Weight Circuit
Warm Up:
World’s Greatest Stretch 
Knee Hugs x 10 each
Wave Squat x 10
       dbl hip bridge 10
       quadruped t-spine 10 ea
       standing ankle mobility 10 ea
       wall slides 10
Core:
Plank 2 x 1 min.
SL Glute Bridge 2 x 10 each
Rest 30 seconds after each set

Circuit:
Squat x 10
Lunge on right x 5
Lunge on left x 5
Push Up x 10
Mountain Climber x 10 each
Jumping Jacks x 30s
Rest 30-90 seconds and repeat 3-5 times.

Walk 20 minutes each day. 1 minute fast, 1 minute slow.



WARM UP
hip flexor stretch x 30 seconds
dbl hip bridge 10
quadruped t-spine 10 ea
standing ankle mobility 10 ea
wall slides 10
wave squat  10
knee hugs  10 ea
toy soldiers 10 ea

met con workout
30:30 3-5 times
Bw speed squats
Alternating t-plank
Speed skaters
RDLS 
Push ups
Alternating reverse lunge
Get up sit ups
Split squat
Burpees
Single leg hip bridge