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.
