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Dermot’s Travel Routine

Travel Routine

	Exercise	Rest	Intensity	Reps	Tempo	Sets
1	Hip Thrusts, Hikes, Figure 8s [cvg-video videoId=’64’ width=’640′ height=’360′ /]	V	-2 reps	10 each	2 1 2	2-4
2	Side Steps with Band [cvg-video videoId=’56’ width=’640′ height=’360′ /]	V	Blue band	10/side	2 1 2	2-4
3	Step Ups [cvg-video videoId=’98’ width=’640′ height=’360′ /]	V	Bodyweight	10/side	2 1 2	2-4
4	Single Leg Supine Hip Extensions [cvg-video videoId=’31’ width=’640′ height=’360′ /]	V	Bodyweight	8/side	2 1 2	2-4
5	Static Lunges [cvg-video videoId=’2′ width=’640′ height=’360′ /]	V	Bodyweight	8/side	2 1 2	2-4
6	Squats with Arms Overhead [cvg-video videoId=’54’ width=’640′ height=’360′ /]	60s^	Bodyweight	8-12	3 1 3	2-4
7	Wall Leans No video	15s	Foot from wall	2	90s/30s	1
8	Horse Stance Horizontal [cvg-video videoId=’88’ width=’640′ height=’360′ /]	15s	Bodyweight	8/s	2 5 2	2
9	Prone Arm Flies [cvg-video videoId=’55’ width=’640′ height=’360′ /]	15s	Bodyweight	12-20	3 1 3	2
10	Energy Push [cvg-video videoId=’9′ width=’640′ height=’360′ /]	N/A	Bodyweight	1-30	Breath	1

Notes:

1) Do it without the ball

4) Do static lunges (up, down) – I only have this video

7) No video.  Lean against a wall with your feet about a foot away from the wall.  Put a towel or pillow behind your head and while tucking your chin in, push your shoulders away from the wall with your neck muscles.  Hold it for 90s, then rest for 30, do it again for 90s and rest for 30s.