Exercise |
Sets |
Reps |
Rest |
Line drills (1,2,3,4) |
|
|
|
1&2 |
1 |
30″ |
|
Knee drivers |
1 |
10ea |
|
Calf raises |
1 |
20 |
|
1&3 |
1 |
30″ |
|
PVC squat |
1 |
15 |
|
Seated 90/90 hip rotation to kneel |
1 |
10ea |
|
1&4 |
1 |
30″ |
|
Elbow/instep/rotation |
1 |
10ea |
|
Bird dog |
1 |
10ea |
|
2&3 |
1 |
30″ |
|
Lying snow angels |
1 |
15 |
|
Band external shoulder rotation |
1 |
15ea |
|
1,2,3,4 |
1 |
30″ |
|
Band underhand row |
1 |
20 |
|
Lizard stretch |
1 |
30″ea |
|
2,1,4,3 |
1 |
30″ |
|
Spiderman to tripod |
1 |
10ea |
|
Wide knee child’s pose |
1 |
60″ |
|
|
|
|
|
3 on/ 2 off |
|
|
|
A1- Lateral band walk |
3 |
15ea |
|
A2- High plank jacks |
3 |
20 |
|
A3- Band biceps curl |
3 |
20 |
|
A4- Rower |
3 |
until 3′ mark |
2′ |
|
|
|
|
B1- BB hang clean to squat to press |
3 |
10 |
|
B2- Goblet squat to box |
3 |
15 |
|
B3- Toe touches |
3 |
20ea |
|
B4- Monk walk |
3 |
until 3′ mark |
2′ |
|
|
|
|
Abs |
|
|
|
Plank |
|
max. hold |
|