Warm-up

Elliptical Machine

1

10 minutes

45-50% MHR

Specific Warm-up

Walking lunges

2

20 each side

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Core

Supine Bridge on Swiss Ball

2-3

30 sec. Hold

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Core

Single leg balance with hip flexion and extension

2-3

30 sec. Hold

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Total Body

Dumbbell Squat / Bicep Curl to Shoulder Press Progression

2-3

15-20

60-75%

Chest

Push-up (knees or toes) on Swiss Ball

2-3

15-20

60-75%

Back

Free Motion Cross Cable Row to Squat progression

2-3

15-20

60-75%

Shoulders

Seated Overhead Dumbbell or Cable Press

2-3

15-20

60-75%

Legs

Dumbbell Squat (on Swiss ball)

2-3

15-20

60-75%

Cool Down

Isometric Full Body Stretching

2-3

20 sec. hold

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