Warmup
3 min: Breathing
3 rounds:
5 per side 90/90 to kneel
8 per side adductor rock back
Core
3 rounds:
5 per side bird dog (legs only)
8 per side lateral pull thru
Step Up – Slow Lower
3 rounds, 8 per side
Rest 60 seconds between rounds
Workout
3 rounds:
10 air squat
8 per side dumbbell strict press
10 standing band row
Cooldown
2 rounds:
5 per side monster walk (side/side/front/back)
Rest:
30 seconds per side thoracic rotation
© WKU {2022} All rights reserved.
Warmup
3 min: Breathing
3 rounds:
5 per side shinbox
8 per side shoulder tap
Core
3 rounds:
8 straight arm pull down
5 per side woodchop high to low
Pushup
3 rounds, 9 reps
Rest 60 seconds between rounds
Workout
3 rounds:
8 per side bent over row
8 per side reverse lunge
8 band good morning
Cooldown
2 rounds:
10 band face pull
10 tricep pull down
Relax:
1 min child’s pose
© 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 pallof press with step
8 per side half kneel elbow to knee
Goblet Squat
3 rounds, 8 reps
Rest 60-90 seconds between rounds
Workout
3 rounds:
8 per leg step up
8 push up
8 per side lateral pull thru
Cooldown
2 rounds:
8 glute bridge
6 per side standing hip flexor march
Relax:
2 min prone
© WKU {2022} All rights reserved.
