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Warmup

1) General Warmup (5-7 minutes)

  • Rowing or Light Jogging: 5 minutes at a moderate pace to increase heart rate and circulation.

2) Dynamic Mobility (5-8 minutes)

  • World's Greatest Stretch with Overhead Reach: 2x/side (hold for 30 seconds per position).
  • Leg Swings: 10 reps forward/backward and side-to-side per leg.
  • Thoracic Spine Rotations: 10 reps per side in a kneeling or seated position.
  • Banded Glute Bridges: 2x12 with a resistance band above the knees.
  • Banded Face Pulls: 2x12 to warm up shoulders and upper back


Full Body Strength

*Perform all movements in Part 1 and Part 2 at a 20X0 pace
 

1) 4 Sets

  • 10-12 Glute Ham Raises
  • Rest :60
  • 10-12 Dips (ring, stationary, or bench)
  • Rest :60
  • 10-12 Ring Rows
  • Rest :60


2) 3 Sets

  • 8 dumbbell step ups (24" box) R
  • Rest :30
  • 8 dumbbell step ups (24" box) L
  • Rest :30
  • 8-10 Zottman Curls
  • Rest :30
  • 8-10/each Banded Pallof Press
  • Rest :30


Cooldown

1) Static Stretching (8-10 minutes)

  • Hamstring Stretch: 2x30 seconds per leg (seated or standing).
  • Chest Stretch: 2x30 seconds per side (use a doorway or wall).
  • Child’s Pose with Side Stretch: 2x30 seconds per side to stretch lats and back.
  • Figure-4 Stretch: 2x30 seconds per leg to target glutes.
  • Wrist and Forearm Stretch: 30 seconds per side.

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