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Exercises

Set 1: 1 round
90 Lat Stretch
90 Lat Stretch
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
Tricep Stretches
Tricep Stretches
1 minute
Shoulder Stretches
Shoulder Stretches
1 minute
Lateral Leg Lifts
Lateral Leg Lifts
30 seconds

Set 2: 2 rounds
Cable Pulldowns
Cable Pulldowns
10 reps
Ball Ab Rolls
Ball Ab Rolls
1 minute
Medicine Ball Side Step Squat to Press
Medicine Ball Side Step Squat to Press
8 reps
Barbell Shrugs
Barbell Shrugs
12 reps
Sit-Ups
Sit-Ups
Reps until failure
Leg Raises
Leg Raises
Reps until failure
V-Ups
V-Ups
1 minute

Set 3: 3 rounds
Prisoner Squats
Prisoner Squats
Reps until failure
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
8 reps
Cable Triceps Pushdown
Cable Triceps Pushdown
12 reps
Supermans
Supermans
45 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
10 reps
Floor Bridge
Floor Bridge
1 minute
Rest
Rest
30 seconds

Set 4: 3 rounds
Split Abs
Split Abs
30 seconds
Dumbbell Front Raises
Dumbbell Front Raises
15 reps
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
15 reps
Reverse Crunches
Reverse Crunches
30 seconds
Rest
Rest
30 seconds


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