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.
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.
