Warmup
3 min: Breathing
3 rounds:
5 per side shinbox
8 per side child’s pose thoracic rotation
Core
3 rounds:
8 per side woodchop low to high
8 per side lateral pull thru
Lunge
3 rounds, 9 per side
Rest 60 seconds between rounds
Workout
3 rounds:
10 kettlebell deadlift
8 pushup
8 per side dumbbell bent over row
Cooldown
2 rounds:
10 glute bridge
6 per side hip flexor march
Relax:
5 per side adductor rock back
© WKU {2022} All rights reserved.
Warmup
3 min: Breathing
3 rounds:
5 per side shinbox
5 per side adductor rock back
Core
3 rounds:
5 per side bird dog
8 per side half kneel elbow to knee
Lunge
3 rounds, 8 per side
Rest 45-60 seconds between rounds
Workout
3 rounds:
8 kettlebell deadlift
8 floor press
8 per side bent over row
Cooldown
2 rounds:
8 per side standing hip flexor march
5 per side fire hydrant
Relax:
30 seconds per side thoracic rotation
© WKU {2022} All rights reserved.
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
© WKU {2022} All rights reserved.
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
© WKU {2022} All rights reserved.
Warmup
3 min: Breathing
3 rounds
5 per side shinbox
5 per side adductor rock back
Core
3 rounds:
5 per side heel slide
5 per side heel tap
Reverse Lunge
3 rounds. 8 per side
Rest 60 seconds between rounds
Workout
10 band good morning
8 floor press
8 per arm bent over row
Cooldown
2 rounds:
8 glute bridge
Relax:
2 min prone
© WKU {2022} All rights reserved.
Warmup:
3 min:
Breathing
3 rounds:
5 per side shinbox
5 per side child’s pose thoracic rotation
Core:
3 rounds:
5 per side heel slide
5 per side heel tap
Kneeling Squat
3 rounds, 8 reps
Rest 45-60 seconds between rounds
Workout
3 rounds:
8 band good morning
8 push up to wall
10 standing band row
Cooldown:
2 rounds:
8 glute bridge
5 per side fire hydrant
Relax:
2 min prone
© WKU {2022} All rights reserved.
