Categories
Exercises

Week 8, Day 2

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.

Categories
Exercises

Week 8, Day 1

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.

Categories
Exercises

Week 7, Day 3

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.

Categories
Exercises

Week 7, Day 2

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.

Categories
Exercises

Week 7, Day 1

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.

Categories
Exercises

Week 6, Day 3

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.

Categories
Exercises

Week 6, Day 2

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.

Categories
Exercises

Week 6, Day 1

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.

Categories
Exercises

Week 5, Day 3

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.

Categories
Exercises

Week 5, Day 2

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.