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Exercises

Set 1: 1 round
Alternating Fire Hydrants
Alternating Fire Hydrants
15 reps
Ice Skaters
Ice Skaters
30 seconds
Butt Kickers
Butt Kickers
20 seconds
Squats
Squats
15 reps
Lunges
Lunges
8 reps

Set 2: 4 rounds
Push Presses
Push Presses
6 reps
Rest
Rest
2 minutes

Set 3: 4 rounds
Barbell Front Loaded Squats
Barbell Front Loaded Squats
8 reps
Pull-Ups
Pull-Ups
8 reps
Rest
Rest
1 minute

Set 4: 3 rounds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
8 reps
Cable High Row
Cable High Row
8 reps
Rest
Rest
1 minute

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

Set 6: 1 round
Child's Pose
Child's Pose
30 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Shoulder Stretches
Shoulder Stretches
1 minute
Wall Calf Stretches
Wall Calf Stretches
1 minute


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