BE FREE by taking time to move freely as you prepare for the

group to set.

BE YOU by conducting 10 GREAT DIAPHGRAMIC BREATHS!

BE MOBILE and Perform 1A and 1B for 30 seconds each and

repeat. Once done for a total of 2x, perform 2A and 2B the same

before doing 3A and 3B.

1A Bounding to Plank 2A Butt Kicks 3A Lunge Pick Ups

1B Single Leg Kick 2B Standing Hip Circles 3B Squat Pick Ups

BE STABLE by performing 1A and 1B for the listed

repetitions focusing on being disciplined from allowing

the body to move unintentionally. Perform 1A then 1B

before repeating a second time.

1A Alt Hip Bridge – 5x each side

1B Scapula Push Ups – 8x sd

Lie supine with your knees bent.

CHECK YOUR GEAR! Drive your feet

into the ground as you explode

your hips forward simultaneously

raising one bent knee up and foot

off the ground. Control your foot

and knee down as you lower your

hips. Alternate sides. Exhale as you

explode and inhale as you control.

Lie prone on the ground with hands

close to body and toes into ground.

Push into your back so that you come

off the ground. CHECK YOUR GEAR!

Keeping soft elbows and your hands

under your shoulders, press your

hands down into the ground so that

you begin to press into the space

between your shoulder blades. Hold

this briefly before releasing this

tension. Exhale as you press into your

back and inhale as you release this

tension.

BE THE F.L.A.M.E by performing 1A for 40secs rest

for 20secs before moving to 1B for the same.

Repeat 3x.

1A RBT Bent Over Row to Deadlift

1B Eccentric Push Ups

Stand upright with Resistance

Band doubled and under feet.

Control hips back and grab onto

the loops. CHECK YOUR GEAR!

Pull open your chest keeping

elbow close to sides before

controlling loops back down and

exploding your hips forward!

Exhale during pulling open chest

and exploding hips forward.

Inhale as you return to start

position.

Lie prone on the ground. Drive toes

into ground and hands into ground.

CHECK YOUR GEAR! Press into your

back to explode to an upright

position. Drive your hands and toes

into the ground as you slowly allow

yourself to lower to the ground

under control! Exhale as you

explode and inhale as you return!

BE THE F.L.A.M.E by performing 2A for 40secs

before resting for 20secs and doing same with 2B.

Repeat this 3x.

2A Bear Hug Clean to Bear Hug Squat

2B Skipping

Stand upright with USB

between legs. CHECK YOUR

GEAR! Control hips back and

grab under outer shell. Drive

hips forward pulling USB into

body. Control hips downward

before exploding hips forward

to come upright. Lower USB and

perform again! Exhale driving

and exploding hips forward.

Inhale during control.

Stagger your stance with one

foot forward. CHECK YOUR

GEAR! Drive your front foot into

the ground while exploding your

hips forward and back hand

towards the sky. Come down

under control with opposite foot

forward now. Repeat. Exhale as

you explode your foot into the

ground and inhale as you

prepare to drive your foot into

ground.

Group -Position group in a circle on all fours with

one person in the center holding a medicine ball.

The outside group should begin crawling to one

direction facing the center. The person in the

center will pass the ball at random after stating

something they are thankful for. One person on the outside will catch the ball and

return it after saying something they are thankful for. Repeat this for 60-90sec.

Solo – Perform crawling ups downs for 60sec. As you recall something you are

thankful for, come back up to standing briefly then go back down. Once done with

the 60sec rest for 30sec. Repeat this 3x.

BE RESTORED by performing 1A through 1E each for

approximately 1 minute each on both sides as

applicable.

1A Hip Quad 1B Hip Quad Rotation 1C Maju Rock

1D Cobra to Child’s Pose 1E Down Dog to Standing