Warmup
3 min: Breathing
3 rounds:
5 per side shinbox
5 per side child’s pose thoracic rotation
Core
3 rounds:
5 per side bird dog (arms only)
8 per side pallof press
Box Squat
3 rounds, 9 reps
60-90 seconds rest beween rounds
Workout
3 rounds:
12 band good morning
8 per arm seated strict press
10 standing band row
Cooldown
2 rounds:
5 per side monster walk (side/side/front/back)
Relax:
2 min prone
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