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Exercises

Set 1: 3 rounds
Resistance: Heavy
Effort: Maximum
Right side kick back with bands on thighs
35 seconds
Rest
Rest
30 seconds

Set 2: 3 rounds
Resistance: Maximum
Effort: Maximum
Left side kick back with bands on thighs
35 seconds
Rest
Rest
30 seconds

Set 3: 3 rounds
Right Side Cable Kickbacks On 4's
Right Side Cable Kickbacks On 4's
35 seconds
Rest
Rest
30 seconds

Set 4: 3 rounds
Left Side Cable Kickbacks On 4's
Left Side Cable Kickbacks On 4's
35 seconds
Rest
30 seconds

Set 5: 4 rounds
Duck Walk With Bands On Ankles Right
Duck Walk With Bands On Ankles Right
35 seconds
Rest
Rest
30 seconds
Duck Walk With Bands On Ankles Left
Duck Walk With Bands On Ankles Left
35 seconds
Rest
Rest
30 seconds

Set 6: 3 rounds
Lying Supermans On Ball With Band Above Knees
Lying Supermans On Ball With Band Above Knees
35 seconds
Rest
Rest
30 seconds
Squat Jumps With Band Above Knees
Squat Jumps With Band Above Knees
35 seconds
Rest
Rest
30 seconds

Set 7: 3 rounds
Squat with Band
Resistance: Maximum
Squat with Band
35 seconds
Rest
Rest
30 seconds
Walking Lunges
Walking Lunges
1 minute
Rest
Rest
30 seconds

Set 8: 1 round
Go to treadmill
8 minutes
Rest
Rest
30 seconds

Set 9: 10 rounds
Jog 6.5 & 5.0 Incline on Treadmill
Jog 6.5 & 5.0 Incline on Treadmill
35 seconds
Rest
20 seconds

Set 10: 8 rounds
Sprint
Effort: Maximum
Sprint
20 seconds
Rest
Rest
10 seconds

Set 11: 1 round
Jog
Effort: Vigorous
Jog
5 minutes


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