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Exercises

Set 1: 1 round
Lunges
Lunges
8 reps
Center Leg Stretch
Center Leg Stretch
30 seconds
Hamstring Stretches
Hamstring Stretches
1 minute
Wide Leg Stance
Wide Leg Stance
30 seconds
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds

Set 2: 3 rounds
Barbell Deadlifts
Barbell Deadlifts
10 reps
Rest
Rest
1 minute

Set 3: 3 rounds
Reverse Lunges
Reverse Lunges
10 reps
Cable Lat Pull Down
10 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Alternating Cable Shoulder Press
10 reps
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
10 reps
Rest
Rest
1 minute

Set 5: 3 rounds
Bicep Curls
Bicep Curls
10 reps
Bench Dips
Bench Dips
10 reps
Rest
Rest
1 minute

Set 6: 1 round
Prayer Hands Reaches
Prayer Hands Reaches
30 seconds
Chest Stretch
Chest Stretch
1 minute
Tricep Stretches
Tricep Stretches
1 minute
Hamstring Stretches
Hamstring Stretches
1 minute


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