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
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 90/90 to kneel
8 per side child’s pose thoracic rotation
Core
3 rounds:
8 per side lateral pull thru
8 per side half kneel elbow to knee
Goblet Squat
3 rounds, 9 reps
Rest 60-90 seconds between rounds
Workout
3 rounds:
8 per side dumbbell strict press
10 per side lateral pull thru
8 per side lateral step up
Cooldown
2 rounds:
10 glute bridge
10 per leg hip hurdle
Relax:
2 min prone
© WKU {2022} All rights reserved.
