WARM UP:
INCLINE TREADMILL 5 MIN
BACKWARDS WALK ON TREADMILL (NO INCLINE) 3 MIN

PRE WORKOUT STRETCHES
LYING HAMSTRING (BAND)
LYING OUTER HIP / SPINAL ROTATORS (BAND)
90 / 90 HIP STRETCH
SEATED HAMSTRING WITH CALF

BODYWEIGHT LATERAL LUNGES:
3 X 15 (EACH SIDE)

SEATED ROWS:
3 X 10 (PAUSE EACH REP AGAINST TORSO)

SEATED CABLE LAT PULLDOWNS:
3 X 15

S.B. REVERSE HYPEREXTENSIONS:
3 X 15

STANDING MEDICINE BALL TWIST:
3 X 10 (EACH SIDE)

CABLE WOODCHOPS:
3 X 10 EACH SIDE

TWIST ON S.B.:
3 X 10 EACH SIDE

SEATED NECK EXTENSION (LIGHT):
3 X 15

CRUNCHES:
3 X 20

POST WORKOUT
LYING DOORWAY: 3 MIN EACH LEG
SEATED S.B. INNER THIGH: 3 SETS @ 30 SECONDS
SEATED S.B. CALF: 3 SETS @ 30 SECONDS
TOWEL RELEASE:
(TIGHT ROLL SLIGHTLY LARGER THAN ARCH OF LOWER BACK) 2 MIN