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.
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.
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.
