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Exercises

Set 1: 1 round
Shoulder Opener with Band
Shoulder Opener with Band
10 reps
Rear Delt Squeeze with Band
Rear Delt Squeeze with Band
10 reps

Set 2: 2 rounds
Side Plank Dips
Side Plank Dips
20 seconds
Alternating Side Planks
Alternating Side Planks
20 seconds

Set 3: 1 round
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
8 reps
Single-Leg Squat Touchdowns
Single-Leg Squat Touchdowns
8 reps

Set 4: 5 rounds
Barbell Deadlifts
Barbell Deadlifts
6 reps
Medicine Ball Chops
Medicine Ball Chops
8 reps
Rest
Rest
2 minutes

Set 5: 5 rounds
Dumbbell Lunges
Dumbbell Lunges
8 reps
Chin-Ups
Chin-Ups
8 reps
Rest
Rest
1 min 30 secs

Set 6: 5 rounds
Rotational Shoulder Press
8 reps
Cable Tricep Push Down
8 reps
Rest
Rest
1 min 30 secs

Set 7: 1 round
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
1 minute
Wide Leg Stretches
Wide Leg Stretches
1 minute
Right Quad Stretch
Right Quad Stretch
1 minute


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