Warmup
3 min: Breathing
3 rounds:
5 per side 90/90 to kneel
5 per side child’s pose thoracic rotation
Core
3 rounds:
6 per side lateral pull thru
5 per side bird dog (legs only)
Air Squat
5 rounds, 5 reps
Rest 60 seconds between rounds
Note: These should be slow and controlled.
Workout
3 rounds:
5 per side step up
8 Standing press
8 per side bent over row
Cooldown
2 rounds:
8 glute bridge
Relax:
30 sec per side pigeon
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