WARM UP:
STATIONARY BIKE: 5 MIN LOW TO MODERATE PACE

STRETCHES (PRE WORKOUT)
STANDING LEVATOR STRETCH: 3 @ 30 SECONDS EACH SIDE
DOORWAY PEC STRETCH: 3 @ 30 SECONDS
COBRA STRETCH: 3 @ 20 SECONDS (HOLD BREATH IN EXTENSION)
KNEELING HIP FLEXOR STRETCH: 3 @ 30 SECONDS EACH SIDE
SEATED HAMSTRING WITH CALF STRETCH

EXERCISES
SWIMMERS: 3 X 10 EACH SIDE (DO NOT ROCK PELVIS)

SEATED ROWS:
3 X 10 (PAUSE AGAINST TORSO AND SQUEEZE SHOULDERS FOR A 2 CT.)

STANDING SINGLE ARM CABLE ROWS:
3 X 10-15 (EACH SIDE)

HYPEREXTENSIONS:
3 X 10 (PAUSE TOP OF MOTION)

BODYWEIGHT BOX SQUATS (CAN USE A BENCH):**Video link shows exercise performed with Barbell instead of bodyweight
3 SETS (AS MANY AS YOU CAN) 30 SECONDS:

STEP UPS:
(BENCH HEIGHT SHOULD BE 12”-18”. THIS MOTION CAN BE WEIGHTED BUT SHOULD BE CONTROLLED)
3 X 10 (EACH SIDE)

MEDICINE BALL STANDING WOODCHOPS:
(DRAW STOMACH IN AS YOU THROW BALL)
3 X 10

STANDING MEDICINE BALL TWISTS:
3 X 10 EACH SIDE

STATIONARY LATERAL LUNGES (BODYWEIGHT):
3 X 10 EACH SIDE STRETCHES (POST WORKOUT): DOORWAY HAMSTRING STRETCH: 5 MIN EACH SIDE