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Exercises

Set 1: 3 rounds
Horse Stance with Heel Ups
Horse Stance with Heel Ups
20 seconds
7 Point Touches
7 Point Touches
20 seconds
Clams
Clams
20 seconds
Rest
Rest
15 seconds

Set 2: 6 rounds
Alternating Kettlebell Swings
Weights: Moderate
Alternating Kettlebell Swings
12 reps
Barbell Deadlifts
Barbell Deadlifts
12 reps
Lateral Step Ups
Lateral Step Ups
20 seconds
Rest
Rest
30 seconds

Set 3: 6 rounds
Alternating Fire Hydrants
Alternating Fire Hydrants
12 reps
Bridge with Heel Digs on Ball
Bridge with Heel Digs on Ball
12 reps
Ball Butt Lifts
Ball Butt Lifts
12 reps
Rest
Rest
30 seconds

Set 4: 6 rounds
Back Extension on Ball
Back Extension on Ball
12 reps
Ball Plank with Leg Lifts
Ball Plank with Leg Lifts
30 seconds
Ball Reaches on Foam Roller
Ball Reaches on Foam Roller
12 reps
Rest
Rest
30 seconds

Set 5: 6 rounds
Ball Bird Dog
Ball Bird Dog
30 seconds
Ball Pullover with Side Rotation
Ball Pullover with Side Rotation
12 reps
Alternating Bent Over Rows
Alternating Bent Over Rows
12 reps
Rest
Rest
30 seconds


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