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Exercises

Set 1: 1 round
Foam Roll Glutes
30 seconds
Rest
Rest
15 seconds
Foam Roll Glutes
30 seconds
Rest
Rest
15 seconds

Set 2: 1 round
Foam Roll It Bands
30 seconds
Rest
Rest
15 seconds
Foam Roll It Bands
30 seconds
Rest
Rest
15 seconds

Set 3: 1 round
Quad Rolls
Quad Rolls
30 seconds
Rest
Rest
15 seconds

Set 4: 1 round
Hamstring Rolls
Hamstring Rolls
30 seconds
Rest
Rest
15 seconds

Set 5: 1 round
Hamstring Stretches
Hamstring Stretches
30 seconds
Rest
Rest
15 seconds

Set 6: 1 round
Quad Stretches
Quad Stretches
30 seconds
Rest
Rest
1 minute

Set 7: 1 round
Treadmill Moderate Jog
Incline: Light
Effort: Moderate
Treadmill Moderate Jog
10 minutes
Rest
Rest
2 minutes

Set 8: 1 round
Dead Bugs
10 reps
Rest
Rest
1 minute
Dead Bugs
10 reps
Rest
Rest
1 minute
Dead Bugs
10 reps
Rest
Rest
1 minute

Set 9: 1 round
Russian Twists with a Ball
Russian Twists with a Ball
20 reps
Rest
Rest
1 minute
Russian Twists with a Ball
Russian Twists with a Ball
20 reps
Rest
Rest
1 minute
Russian Twists with a Ball
Russian Twists with a Ball
20 reps
Rest
Rest
1 minute

Set 10: 1 round
Wall Ball Squats
Wall Ball Squats
12 reps
Rest
Rest
1 minute
Wall Ball Squats
Wall Ball Squats
12 reps
Rest
Rest
1 minute
Wall Ball Squats
Wall Ball Squats
12 reps
Rest
Rest
1 minute

Set 11: 1 round
Single Leg Bicep Curls
12 reps
Machine Tricep Extensions
12 reps
Rest
Rest
1 minute
Single Leg Bicep Curls
12 reps
Machine Tricep Extensions
12 reps
Rest
Rest
1 minute
Single Leg Bicep Curls
12 reps
Machine Tricep Extensions
12 reps
Rest
Rest
1 minute

Set 12: 1 round
Cable Chest Fly
12 reps
Single Leg, Single Arm Row
12 reps
Rest
Rest
1 minute
Cable Chest Fly
12 reps
Single Leg, Single Arm Row
12 reps
Rest
Rest
1 minute
Cable Chest Fly
12 reps
Single Leg, Single Arm Row
12 reps
Rest
Rest
1 minute


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