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 90/90 to kneel
5 per side child’s pose thoracic rotation
Core
3 rounds
6 per side pallof press with step
8 per side half kneel elbow to knee
Goblet Squat
3 rounds, 8 reps
Rest 60-90 seconds between rounds
Workout
3 rounds:
8 per leg step up
8 push up
8 per side lateral pull thru
Cooldown
2 rounds:
8 glute bridge
6 per side standing hip flexor march
Relax:
2 min prone
© 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
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 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
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 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 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 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 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.
