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Exercises

Set 1: 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
Cat Cow
Cat Cow
30 seconds
Seated Side Stretch
Seated Side Stretch
1 minute

Set 2: 3 rounds
Dumbbell Romanian Deadlift
10 reps
Weighted Russian Twists
20 seconds

Set 3: 3 rounds
Squats
Squats
10 reps
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
10 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Leg Curls
Leg Curls
10 reps
Cable Crossovers
12 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Bicep Curls
Bicep Curls
10 reps
Tricep Extensions
Tricep Extensions
10 reps
Rest
Rest
1 minute


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