All Aboard the Pork Chop X-press!!

[Pork Chop]

Workout Plan
Three-Week Primer
So the different categories for this workout is:
1. light cardio warm up (5 to 10 min)
2. dynamic flexibility (15 to 20 min)
3. strength exercises (25 to 30 min)
4. static stretches (10 min)

1. light cardio warm up
-5 to 10 min jump rope or arctrainer

2. Dynamic flexibility
(Circuit, 10 to 12 reps, 2 to 3 rounds, 15min)
-Reverse lunge with rotation
-Reverse gate swing
-Side lunge & touch
-Spider man
-Med ball wraparound
-Med ball woodchopper

3. Strength Exercises
(Circuit, 8 to 12 reps, 2 times through, 25 to 30 min)
-Plank (20-30) seconds
-Pelvic tilt
-Supine bridge hip extension
-Side-lying hip abduction
-Side-lying external rotation
-Unilateral dumbbell touch
-Unilateral romanian deadlift
-Reverse fly
-Prone dumbbell row with elbow out
-Negative chinup (5 second descend)

4. Static stretches
(3 sets of 30 seconds or 8 to 10 reps, less than 10 min)
-Wall chin tuck
-Hip flexor stretch
-Erector stretch
-Buetterfly adductor stretch
-Pike calf stretch