Warmup
3 min: Breathing
3 rounds:
5 per side shinbox
5 per side shoulder tap
Core
3 rounds
5 per side Pallof Press
3 rounds:
5 per side woodchop
8 straight arm pull down
Seated Strict Press
3 rounds, 8 reps per arm
Rest 45-60 seconds between rounds
Workout
10 standing band row
5 per side 90/90 to kneel
8 per leg step-up
Cooldown
2 rounds:
8 wall angels
Relax:
5 reps child’s pose to cat cow
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