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 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.
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.
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.
