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Exercises

Set 1: 1 round
Lateral Leg Lifts
Lateral Leg Lifts
10 reps
Single Leg Balance with Leg Swings
Single Leg Balance with Leg Swings
10 reps
Arm Pumps
Arm Pumps
10 reps
Chest Openers
Chest Openers
10 reps

Set 2: 3 rounds
Left Leg Front-and-Back Lunges
Left Leg Front-and-Back Lunges
15 reps
Right Leg Front-and-Back Lunges
Right Leg Front-and-Back Lunges
15 reps
Cable High Row
Cable High Row
15 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Overhead Press
Overhead Press
15 reps
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
15 reps
Rest
Rest
1 minute

Set 4: 4 rounds
Sprint
Sprint
15 seconds
Incline Jog on Treadmill
Incline Jog on Treadmill
2 minutes
Rest
Rest
1 minute

Set 5: 1 round
Left IT Band Stretch
Left IT Band Stretch
30 seconds
Right IT Band Stretch
Right IT Band Stretch
30 seconds
Wall Calf Stretches
Wall Calf Stretches
1 minute
Shoulder Stretches
Shoulder Stretches
1 minute
90 Lat Stretch
90 Lat Stretch
30 seconds


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