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Exercises

Set 1: 4 rounds
Leg Press Machine
Weights: Light
Effort: Light
Leg Press Machine
10 reps
Rest
Rest
30 seconds

Set 2: 3 rounds
Cable Pulldown
Weights: Light
Effort: Light
Cable Pulldown
10 reps
Rest
Rest
15 seconds

Set 3: 3 rounds
Chin-Ups
Chin-Ups
5 reps

Set 4: 3 rounds
Tricep Rope Pulldown
Weights: Light
Effort: Moderate
Tricep Rope Pulldown
10 reps
Rest
Rest
30 seconds

Set 5: 4 rounds
Horizontal Cable Wood Choppers
Resistance: Light
Effort: Light
Horizontal Cable Wood Choppers
12 reps
Rest
Rest
15 seconds

Set 6: 3 rounds
Straight Bar Cable Curl
Weights: Light
Effort: Light
Straight Bar Cable Curl
8 reps
Rest
Rest
30 seconds

Set 7: 4 rounds
1 Leg Up Bridge
Effort: Vigorous
1 Leg Up Bridge
12 reps
Rest
Rest
30 seconds

Set 8: 3 rounds
Back Roll With Leg Stretch
Effort: Light
Back Roll With Leg Stretch
10 reps
Rest
Rest
15 seconds

Set 9: 3 rounds
Bird Dog
Bird Dog
10 reps
Rest
Rest
15 seconds

Set 10: 4 rounds
Bridge on Ball
Bridge on Ball
10 reps
Rest
Rest
30 seconds

Set 11: 4 rounds
Bridge with Leg Lifts on Ball
Bridge with Leg Lifts on Ball
10 reps
Rest
Rest
15 seconds

Set 12: 3 rounds
Plank
Plank
30 seconds
Rest
Rest
15 seconds

Set 13: 3 rounds
Shoulder Press Swiss Ball Squat On Wall
Weights: Light
Effort: Light
Shoulder Press Swiss Ball Squat On Wall
12 reps
Rest
Rest
15 seconds


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