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Exercises

Set 1: 1 round
Chest Openers
Chest Openers
12 reps
High Knee Pulls
High Knee Pulls
30 seconds
Bear Crawls
Bear Crawls
30 seconds
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
30 seconds
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
30 seconds

Set 2: 3 rounds
Stability Ball Chest Press
Stability Ball Chest Press
12 reps
Single Leg Cable Row
Single Leg Cable Row
12 reps
Dumbbell Upright Rows
Dumbbell Upright Rows
10 reps
Barbell Bicep Curls
Barbell Bicep Curls
12 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Medicine Ball Floor To Ceiling Squats
Medicine Ball Floor To Ceiling Squats
12 reps
Dumbbell Single Leg Curl to Press
Dumbbell Single Leg Curl to Press
12 reps
Prisoner Squats
Prisoner Squats
15 reps
Hip Raises on Ball
Hip Raises on Ball
12 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Straight Leg Sit Up With Twist
Straight Leg Sit Up With Twist
30 seconds
Reverse Crunches
Reverse Crunches
30 seconds
Leg Raises
Leg Raises
30 seconds
Rest
Rest
1 minute

Set 5: 1 round
Left IT Band Rolls
Left IT Band Rolls
30 seconds
Chest Stretch
Chest Stretch
45 seconds
Wide Leg Stretches
Wide Leg Stretches
30 seconds
Right IT Band Rolls
Right IT Band Rolls
30 seconds


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