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Exercises

Set 1: 1 round
Walking Toe Touch
Walking Toe Touch
8 reps
Wide Leg Stance
Wide Leg Stance
30 seconds
Rotating Toe Touches
Rotating Toe Touches
30 seconds
Lateral Leg Lifts
Lateral Leg Lifts
8 reps
Heel To Toe Walking
Heel To Toe Walking
30 seconds
Bear Crawls
Bear Crawls
30 seconds
Chest Openers
Chest Openers
30 seconds
90 Lat Stretch
90 Lat Stretch
30 seconds
Shoulder Stretches
Shoulder Stretches
30 seconds
Tricep Stretches
Tricep Stretches
30 seconds
Bicep Stretches
Bicep Stretches
30 seconds

Set 2: 8 rounds
5-10-5 Shuttles
1 rep

Set 3: 8 rounds
Backpedal 360 Clockwise/Counter Clockwise
Backpedal 360 Clockwise/Counter Clockwise
1 rep

Set 4: 8 rounds
Backpedal W
Backpedal W
1 rep

Set 5: 8 rounds
Zig Zag
Zig Zag
1 rep

Set 6: 8 rounds
Triangle Drill
Triangle Drill
1 rep

Set 7: 8 rounds
Hurdle And Sprint
Hurdle And Sprint
1 rep

Set 8: 8 rounds
Hop Up Sprints
Hop Up Sprints
1 rep

Set 9: 3 rounds
Barbell Incline Bench Press
15 reps
Rest
Rest
30 seconds
Cable Lat Pull Down
15 reps
Rest
Rest
30 seconds
Barbell Shoulder Press
Barbell Shoulder Press
15 reps
Rest
Rest
30 seconds
Barbell Reverse Grip Rows
Barbell Reverse Grip Rows
15 reps
Rest
Rest
30 seconds
Cable Triceps Pushdown
Cable Triceps Pushdown
15 reps
Rest
Rest
30 seconds
Barbell Bicep Curls
Barbell Bicep Curls
15 reps
Rest
Rest
30 seconds
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
15 reps
Rest
Rest
30 seconds
Squats
Squats
15 reps
Rest
Rest
30 seconds
Dumbbell Deadlift
15 reps
Rest
Rest
30 seconds

Set 10: 3 rounds
Sit-Ups
Sit-Ups
10 reps
Rest
Rest
30 seconds
March in Place
March in Place
30 seconds
Rest
Rest
30 seconds
Split Squat Ball Toss
Split Squat Ball Toss
10 reps
Rest
Rest
30 seconds

Set 11: 1 round
Prayer Hands Reaches
Prayer Hands Reaches
30 seconds
Tricep Stretches
Tricep Stretches
1 minute
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
1 minute
Hamstring Kickbacks
Hamstring Kickbacks
1 minute
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconds
Child's Pose
Child's Pose
30 seconds
Quad Stretches
Quad Stretches
1 minute
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds


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