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Exercises

Set 1: 2 rounds
Prisoner Squats
Prisoner Squats
30 seconds
Side Lunges
Side Lunges
30 seconds
Squats
Squats
45 seconds
Walking Lunges
Walking Lunges
45 seconds
Rest
Rest
30 seconds

Set 2: 2 rounds
Mountain Climbers
Mountain Climbers
30 seconds
Seal Jacks
Seal Jacks
30 seconds
Floor Bridge
Floor Bridge
30 seconds
Wall Sit
Wall Sit
45 seconds
Rest
Rest
30 seconds

Set 3: 2 rounds
Basketball Shots
Basketball Shots
45 seconds
Bottom to Bottom Squats
Bottom to Bottom Squats
45 seconds
Bulgarian Split Squats
Bulgarian Split Squats
45 seconds
Clams
Clams
1 minute
Rest
Rest
30 seconds

Set 4: 2 rounds
Duck Walk
Duck Walk
30 seconds
Dragon Squats
Dragon Squats
30 seconds
Clock Lunges
Clock Lunges
45 seconds
Drop Squats
Drop Squats
45 seconds
Rest
Rest
30 seconds

Set 5: 2 rounds
Contralateral Limb Raises
Contralateral Limb Raises
45 seconds
Basketball Shots
Basketball Shots
45 seconds
Drop Squats
Drop Squats
45 seconds
Rest
Rest
30 seconds

Set 6: 1 round
90-90 Crunches
90-90 Crunches
45 seconds
Alternating Side Crunches
Alternating Side Crunches
1 minute
Ankle Grabbers
Ankle Grabbers
45 seconds


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