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Exercises

Set 1: 1 round
Pogo Hops
Pogo Hops
2 minutes
Incline Walk on Treadmill
Incline Walk on Treadmill
15 minutes

Set 2: 4 rounds
Cable Crossovers
20 reps
Rest
Rest
30 seconds
Bicep Curls
Bicep Curls
25 reps
Rest
Rest
30 seconds

Set 3: 4 rounds
Squats
Squats
20 reps
Rest
Rest
30 seconds
Dumbbell Deadlift
15 reps
Rest
Rest
30 seconds
Leg Curls
Leg Curls
15 reps
Rest
Rest
30 seconds

Set 4: 4 rounds
Crunches
Crunches
30 seconds
Rest
Rest
30 seconds
Russian Twists
Russian Twists
30 seconds
Rest
Rest
30 seconds

Set 5: 1 round
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Quad Stretches
Quad Stretches
1 minute
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
Seated Side Stretch
Seated Side Stretch
1 minute


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