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Exercises

Set 1: 1 round
Quad Rolls
Quad Rolls
1 minute
Right Adductor Rolls
Right Adductor Rolls
1 minute
Left Adductor Rolls
Left Adductor Rolls
1 minute
Elbow Plank
Elbow Plank
1 minute
Prone Cobra
Prone Cobra
1 minute
Left Side Plank with Leg Abduction
Left Side Plank with Leg Abduction
45 seconds
Right Side Plank with Leg Abduction
Right Side Plank with Leg Abduction
45 seconds
Ball Ab Rolls
Ball Ab Rolls
1 minute
Flying Supermans
Flying Supermans
1 minute

Set 2: 3 rounds
Kneeling Push-Ups
Kneeling Push-Ups
15 reps
Dumbell Back Row
Weights: Moderate
Dumbell Back Row
1 minute
Split Squats
Split Squats
1 minute
Split Squats
Split Squats
1 minute

Set 3: 3 rounds
Shoulder Opener with Band
Shoulder Opener with Band
1 minute
Transition
Transition
10 seconds
Step-Ups
Effort: Vigorous
Step-Ups
1 minute
Transition
Transition
15 seconds
Step-Ups
Effort: Vigorous
Step-Ups
1 minute
Transition
Transition
15 seconds
Lateral to Front Raises
Lateral to Front Raises
1 minute

Set 4: 1 round
Right Quad Stretch
Right Quad Stretch
30 seconds
Left Quad Stretch
Left Quad Stretch
30 seconds
Right Hamstring Stretch
Right Hamstring Stretch
30 seconds
Left Hamstring Stretch
Left Hamstring Stretch
30 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Right Neck Stretch
Right Neck Stretch
30 seconds
Left Neck Stretch
Left Neck Stretch
30 seconds
Wide Leg Stretches
Wide Leg Stretches
1 minute
Lying Hamstring Stretches
Lying Hamstring Stretches
40 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
40 seconds
Bent Elbow Pec Stretch
Bent Elbow Pec Stretch
30 seconds
Bent Elbow Pec Stretch
Bent Elbow Pec Stretch
30 seconds
Pretzel Stretches
Pretzel Stretches
30 seconds
Pretzel Stretches
Pretzel Stretches
30 seconds
Wrist Stretches II
Wrist Stretches II
30 seconds
Wrist Extensor Stretches
Wrist Extensor Stretches
15 seconds
Wrist Extensor Stretches
Wrist Extensor Stretches
15 seconds
Angel Arms on Foam Roller
Angel Arms on Foam Roller
2 minutes
Legs Up Position
Legs Up Position
2 minutes


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