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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
Shoulder Stretches
Shoulder Stretches
1 minute
Chest Stretch
Chest Stretch
1 minute
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
90 Lat Stretch
90 Lat Stretch
30 seconds

Set 2: 4 rounds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
10 reps
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
10 reps
Rest
Rest
1 minute

Set 3: 4 rounds
Barbell Bench Press
Barbell Bench Press
10 reps
Cable Lat Pull Down
10 reps
Rest
Rest
1 minute

Set 4: 4 rounds
Overhead Press
Overhead Press
10 reps
Dumbbell Upright Rows
Dumbbell Upright Rows
10 reps
Rest
Rest
1 minute

Set 5: 3 rounds
V-Ups
V-Ups
20 reps
Ankle Grabbers
Ankle Grabbers
20 reps
Reverse Crunches
Reverse Crunches
20 reps


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