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Exercises

Set 1: 1 round
Cobra
Cobra
15 seconds
Cat Cow
Cat Cow
15 seconds
Windmills
Windmills
8 reps
Rotating Toe Touches
Rotating Toe Touches
8 reps
High Knee Pulls
High Knee Pulls
15 seconds

Set 2: 3 rounds
Split Squats
Split Squats
20 reps
Barbell Bench Press
Barbell Bench Press
15 reps
Cable Lat Pull Down
15 reps
Rest
Rest
30 seconds

Set 3: 3 rounds
Cable Crossovers
15 reps
Seated Cable Row
15 reps
Rest
Rest
30 seconds

Set 4: 3 rounds
Bicep Curls
Bicep Curls
15 reps
Tricep Extensions
Tricep Extensions
15 reps
Barbell Bicep Curls
Barbell Bicep Curls
15 reps
Rope Tricep Push Down
15 reps
Rest
Rest
30 seconds

Set 5: 3 rounds
Sprint
Sprint
20 seconds
Rest
Rest
10 seconds
Box Jumps
Box Jumps
20 seconds
Rest
Rest
10 seconds
Bear Crawls
Bear Crawls
20 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Tricep Stretches
Tricep Stretches
1 minute
Wall Calf Stretches
Wall Calf Stretches
1 minute
Wide Leg Stretches
Wide Leg Stretches
1 minute
Right IT Band Stretch
Right IT Band Stretch
30 seconds
Left IT Band Stretch
Left IT Band Stretch
30 seconds


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