Warm-up

Step Mill

1

10 minutes

45-50% MHR

Specific Warm-up

Walking lunges with med ball rotation

2-3

15 each side

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Core

Prone Iso-ab (Pilates Plank on elbows)

2-3

45 sec. Hold

-

Core

Single-leg BOSU balance (Dome up)

2-3

45 sec. Hold

-

Total Body

Dumbbell Squat / Bicep Curl to Shoulder Press Progression

2-3

15-20

60-75%

Chest

Superset: Bench Press with Ball Push Ups

2 each

15-20

60-75%

Back

Single-leg Dead Lifts

2-3

15-20

60-75%

Shoulders

Single-leg alternating scaption

2-3

15-20

60-75%

Legs

Superset: Leg press with Plyometric Squats

2 each

15-20

60-75%

Cool Down

Isometric Full Body Stretching

2-3

20 sec. hold

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