Warmup
3 min: Breathing
3 rounds:
5 per side 90/90 to kneel
5 per side adductor rock back
Core
3 rounds:
5 per side heel tap
8 straight arm pull down
Step Up – Slow Lower
3 rounds, 5 per side
Rest 60 seconds between rounds
Workout
3 rounds:
10 box squat
8 push up
5 per side lateral pull thru
Cooldown
2 rounds:
5 per leg fire hydrant
8 per leg hip flexor march standing
Relax:
30 seconds per leg pigeon
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