WARM UP

BEHIND BACK BAND ROTATIONS

10 REPS

KNEELING THORACIC ROTATIONS

10 REPS EACH SIDE

SPIDERMANS

5 REPS EACH SIDE

WORKOUT

A1. ONE ARM ROW

3 x 10 REPS

A2. LATERAL RAISES

3 x 10

B1. CHEST PRESS

3 x 10

B2. LAT PULLDOWN

3 x 10

C1. ROMANIAN DEADLIFTS

3 x 10

C2. SINGLE LEG HIP THRUSTS

3 x 10

D1. WALL SIT

3 x 10

D2. BAND SIDE WALKS

3 x 10

CORE

E1. CYCLE CRUNCHES

3 x 30 SECS

E2. V-HOLD

3 x 30 SEC

F. PLANK ROCKS

3 x 30 SEC