(EQUIPMENT NEEDED: AEROBIC STEPPER PLATFORM WITH 6 RISERS)

KNEELING SHOULDER STRETCH: 2 @ 30 SECONDS
LYING HIP / SPINAL ROTATOR STRETCH: 2 (EACH SIDE) @ 30 SECONDS

4 PT. LOWER BACK EXETENSIONS:
3 X 10 (EACH SIDE)

SIT UP WITH HAMSTRING STRETCH:
1 X 10 (PAUSE STRETCH FOR 2 CT.)
SIT UPS:
3 X 10-15

WALKOUTS
3 X 5

SIDE LYING HIP BRIDGES:
3 X 12 EACH SIDE

T- STANDS:
3 X 5-10 EACH SIDE

MT. CLIMBERS:
3 X 15 EACH SIDE

STEP UPS:
(USE STEPPER WITH 2-3 RISERS UNDER EACH SIDE. DO STEPS ONE SIDE AT A TIME)
3 X 20 (EACH SIDE)

RUNNING DRILL:
(STRADDLE PLATFORM AND RUN ON / OFF)
3 X 20

DIPS (SIDE OF STEPPER):
3 X 15-20

AB PLANK:
1 SET TO FAILURE

CRUNCHES:
3 X 25

CALF RAISES:
(SPOT AGAINST A WALL IF NEEDED): 3 X 30