Warmup
3 min: Breathing
3 rounds:
5 per side 90/90 to kneel
8 per side adductor rock back
Core
3 rounds:
5 per side bird dog (legs only)
8 per side lateral pull thru
Step Up – Slow Lower
3 rounds, 8 per side
Rest 60 seconds between rounds
Workout
3 rounds:
10 air squat
8 per side dumbbell strict press
10 standing band row
Cooldown
2 rounds:
5 per side monster walk (side/side/front/back)
Rest:
30 seconds per side thoracic rotation
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