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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
Wide Leg Stretches
Wide Leg Stretches
1 minute
Hamstring Stretches
Hamstring Stretches
1 minute
Upper Back Swimmer Stretches
Upper Back Swimmer Stretches
30 seconds
Shoulder Stretches
Shoulder Stretches
1 minute
Bicep Stretches
Bicep Stretches
30 seconds
Tricep Stretches
Tricep Stretches
30 seconds
Prayer Hands Reaches
Prayer Hands Reaches
15 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

Set 4: 3 rounds
Overhead Press
Overhead Press
10 reps
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
10 reps

Set 5: 3 rounds
Bicep Curls
Bicep Curls
10 reps
Barbell Bench Press
Barbell Bench Press
10 reps

Set 6: 3 rounds
Push-Ups
Push-Ups
25 seconds
Rest
Rest
10 seconds
Kettlebell Upright Rows
Kettlebell Upright Rows
25 seconds
Rest
Rest
10 seconds
Plank
Plank
25 seconds
Rest
Rest
10 seconds


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