WARM UP
BIKE 5 MIN

PRE WORKOUT STRETCHES
STANDING SINGLE LEG HAMSTRING STRETCH: 3 SETS @ 20 SECONDS EACH
KNEELING HIP FLEXOR STRETCH: 3 SETS @ 30 SECONDS EACH
COBRA: 5 SETS, 10-15 SECONDS EACH (HOLD BREATH IN UP POSTION)
SEATED HAMSTRING AND CALF STRETCH: 3 SETS @ 30 SECONDS EACH

LYING “L” FLYES:
3 X 15 EACH SIDE

HORIZONTAL PULL UPS:
3 X 10-15

SWIMMERS ON A S.B.:
3 X 10 (EACH SIDE)

D.B. RACK PULLS:
(USE A BENCH SLIGHTLY SHORTER THAN THE HEIGHT OF YOUR KNEE)
3 X 10

D.B. STEP UPS:
(BENCH HEIGHT SHOULD BE SLIGHTLY HIGHER THAN MID-SHIN)
3 X 10 (EACH SIDE)

S.B. HAMSTRING BRIDGES:
3 X 10-15 (PAUSE EACH REP)

S.B. CRUNCHES:
3 X 25

BENCH KNEE UPS:
3 X 15-20

POST WORKOUT STRETCHES
LYING DOORWAY HAMSTRING: 3 MIN EACH LEG
LYING HIP (HOLDING ONE KNEE INTO CHEST): 3 SETS @ 20 SEC EACH
LYING OUTER HIP / SPINAL ROTATOR: 3 SETS @ 30 SECONDS EACH
COBRA: 5 SETS, 10-15 SECONDS EACH (HOLD BREATH IN UP POSTION)