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Exercises

Set 1: 1 round
Elbow Rotations
1 minute
Shoulder Rotations
1 minute
Gunslinger
1 minute
Inside Hip Rotations
1 minute
Outside Knee Circles
1 minute
Spinal Rotation
1 minute

Set 2: 5 rounds
Lunges
20 seconds
Recover
10 seconds

Set 3: 1 round
1 Min Recover
1 minute

Set 4: 5 rounds
Plank Knee Push
20 seconds
Recover
10 seconds

Set 5: 1 round
Recover
1 minute

Set 6: 5 rounds
Sit Thru Knee
20 seconds
Recover
10 seconds

Set 7: 1 round
Recover
1 minute

Set 8: 5 rounds
Push Up
20 seconds
Recover
10 seconds

Set 9: 1 round
Recover
1 minute

Set 10: 5 rounds
Spinal Rock
20 seconds
Recover
10 seconds

Set 11: 1 round
Recover
1 minute

Set 12: 5 rounds
Tripod Overhead
20 seconds
Recover
10 seconds

Set 13: 1 round
Drill Bit
1 minute
Downward Facing Dog
1 minute
Forearm Frog
1 minute
Pigeon
1 minute
Standing Sidebend
1 minute
Shoulder Bridge
1 minute


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