Warmup
3 min: Breathing
3 rounds:
5 per side 90/90 to kneel
8 per side child’s pose thoracic rotation
Core
3 rounds:
8 per side lateral pull thru
8 per side half kneel elbow to knee
Goblet Squat
3 rounds, 9 reps
Rest 60-90 seconds between rounds
Workout
3 rounds:
8 per side dumbbell strict press
10 per side lateral pull thru
8 per side lateral step up
Cooldown
2 rounds:
10 glute bridge
10 per leg hip hurdle
Relax:
2 min prone
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