Warmup
3 min: Breathing
3 rounds:
5 per side shinbox
10 downward dog pedal out
Core
3 rounds:
9 per side pallof press with step
8 per side half kneel elbow to knee
Kettlebell Deadlift
3 rounds, 9 reps
Rest 60-90 seconds between rounds
Workout
3 rounds:
8 per side reverse lunge
8 pushup
10 per side lateral pull thru
Cooldown
2 rounds:
8 per side death march
10 hamstring curl
Relax:
30 seconds per side thoracic rotation
© WKU {2022} All rights reserved.
Warmup
3 min: Breathing
3 rounds:
5 per side adductor rock back
10 downward dog pedal out
Core
3 rounds:
10 straight arm pull down
5 per side bird dog
Single Leg Kettlebell Deadlift
3 rounds, 9 reps
Rest 60 seconds between rounds
Workout
3 rounds:
12 air squat
8 push up
10 standing band row
Cooldown
2 rounds:
8 per side fire hydrant
6 per side hip flexor march
Relax:
30 seconds per side pigeon
© WKU {2022} All rights reserved.
Warmup
3 min: Breathing
3 rounds:
5 per side shinbox
10 downward dog pedal out
Core
3 rounds:
5 per side bird dog
8 per side lateral pull thru
Kettlebell Deadlift
3 rounds, 9 reps
Rest 60-90 seconds between rounds
Workout
12 air squat
8 push up
10 per side bent over row
Cooldown
2 rounds:
8 per side death march
10 hamstring curl
Relax:
30 seconds per side pigeon
© WKU {2022} All rights reserved.
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
© WKU {2022} All rights reserved.
Warmup
3 min: Breathing
3 rounds:
5 per side shinbox
5 per side downward dog pedal out
Core
3 rounds:
6 per side half kneel elbow to knee
Single Leg Kettlebell Deadlift`
3 rounds, 7 reps
Rest 45-60 seconds between rounds
Workout
3 rounds:
8 air squat
8 push up
12 standing band row
Cooldown
2 rounds:
8 per side fire hydrant
10 band good morning
Relax:
5 per side adductor rock back
© WKU {2022} All rights reserved.
Warmup
3 min: Breathing
3 rounds:
5 per side shinbox
10 downward dog pedal out
Core
3 rounds:
8 per side woodchop
5 per side bird dog arms
Kettlebell Deadlift
5 rounds, 5 reps
Rest 60 seconds between rounds
Workout
3 rounds:
10 box squat
8 push up
12 standing band row
Cooldown
2 rounds:
5 per side death march
8 hamstring curl
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 adductor rock back
Core
3 rounds:
5 per side heel tap
8 straight arm pull down
Step Up – Slow Lower
3 rounds, 5 per side
Rest 60 seconds between rounds
Workout
3 rounds:
10 box squat
8 push up
5 per side lateral pull thru
Cooldown
2 rounds:
5 per leg fire hydrant
8 per leg hip flexor march standing
Relax:
30 seconds per leg pigeon
© 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
Band Good Morning
3 rounds, 10 reps
Rest 45 seconds between rounds
Workout
3 rounds:
10 kneeling squat
8 per side bent over row
8 push up to wall
Cooldown
2 rounds:
5 per side death march
8 hamstring curl
Relax:
2 min prone
© WKU {2022} All rights reserved.
