Warmup
3 min: Breathing
3 rounds:
5 per side 90/90 to kneel
8 inchworm
Core
3 rounds:
8 per side bird dog
Dumbbell Strict Press
3 rounds, 9 reps
Rest 60 seconds between rounds
Workout
3 rounds:
10 air squat
12 standing band row
8 per side lateral step up
Cooldown
2 rounds:
10 band pull aparts
10 band face pulls
Relax:
5 reps child’s pose to cat cow
© WKU {2022} All rights reserved.
Warmup
3 min: Breathing
3 rounds:
5 per side shinbox
8 per side shoulder tap
Core
3 rounds:
8 per side woodchop high to low
8 per side pallof press with step
Floor Press
3 rounds, 9 reps
Rest 60-90 seconds between rounds
Workout
3 rounds:
8 per side bent over row
8 per side reverse lunge
10 kettlebell deadlift
Cooldown
2 rounds:
8 wall angel
10 tricep pull down
Relax:
30 seconds per side thoracic rotation
© WKU {2022} All rights reserved.
Warmup
3 min: Breathing
3 rounds:
5 per side shinbox
8 per side shoulder tap
Core
3 rounds:
8 straight arm pull down
5 per side woodchop high to low
Pushup
3 rounds, 9 reps
Rest 60 seconds between rounds
Workout
3 rounds:
8 per side bent over row
8 per side reverse lunge
8 band good morning
Cooldown
2 rounds:
10 band face pull
10 tricep pull down
Relax:
1 min child’s pose
© WKU {2022} All rights reserved.
Warmup
3 min: Breathing
3 rounds:
5 per side shinbox
8 per side shoulder tap
Core
3 rounds:
5 per side woodchop low to high
8 per side pallof press
Dumbbell Strict Press
3 rounds, 6 reps
Rest 45-60 seconds between rounds
Workout
3 rounds:
8 per side lateral pull thru
6 per side reverse lunge
8 kettlebell deadlift
Cooldown
2 rounds:
8 band pull apart
10 band face pull
Relax:
30 seconds per side thoracic rotation
© WKU {2022} All rights reserved.
Warmup
3 min: Breathing
3 rounds:
5 per side shinbox
5 per side shoulder tap
Core
3 rounds:
5 per side pallof press
8 straight arm pull down
Floor Press
3 rounds, 9 reps
Rest 60 seconds between rounds
Workout
3 rounds:
5 per side lateral pull thru
7 per side reverse lunge
10 band good morning
Cooldown
2 rounds:
8 wall angels
Band Pull Apart
10 x
Relax:
5 reps child’s pose to cat cow
© WKU {2022} All rights reserved.
Warmup
3 min: Breathing
3 rounds:
5 per side shinbox
5 per side shoulder tap
Core
3 rounds
5 per side Pallof Press
3 rounds:
5 per side woodchop
8 straight arm pull down
Seated Strict Press
3 rounds, 8 reps per arm
Rest 45-60 seconds between rounds
Workout
10 standing band row
5 per side 90/90 to kneel
8 per leg step-up
Cooldown
2 rounds:
8 wall angels
Relax:
5 reps child’s pose to cat cow
© WKU {2022} All rights reserved.
Warmup
3 min: Breathing
3 rounds:
5 per side shinbox
5 per side shoulder tap
Core
3 rounds:
5 per side heel slide
5 per side heel tap
Pushup
3 rounds, 8 reps
Rest 60 seconds between rounds
Note: Pushup to wall or other elevated surface
Workout
3 rounds:
8 standing banded row
8 box squat
5 per side step-up
Cooldown
2 rounds:
5 wall angels
Relax:
1 min child’s pose
© WKU {2022} All rights reserved.
