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Exercises

Set 1: 1 round
Lateral Leg Lifts
Lateral Leg Lifts
12 reps
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
12 reps
Right Hip Flexor Stretch
Right Hip Flexor Stretch
15 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
15 seconds
Arm Pumps
Arm Pumps
12 reps
Side Bends
Side Bends
6 reps

Set 2: 3 rounds
Medicine Ball Slams
Medicine Ball Slams
15 reps
Hip Raises on Ball
Hip Raises on Ball
15 reps
Rest
Rest
30 seconds

Set 3: 3 rounds
Lunges
Lunges
15 reps
One Arm Dumbbell Row
One Arm Dumbbell Row
15 reps
Rest
Rest
30 seconds

Set 4: 3 rounds
Leg Curls
Leg Curls
15 reps
Dumbbell Bench Press
Dumbbell Bench Press
15 reps
Rest
Rest
30 seconds

Set 5: 3 rounds
Dumbbell Upright Rows
Dumbbell Upright Rows
15 reps
Hammer Curls
Hammer Curls
15 reps

Set 6: 1 round
Chest Stretch
Chest Stretch
1 minute
Hamstring Stretches
Hamstring Stretches
1 minute
Shoulder Stretches
Shoulder Stretches
1 minute


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