Warm-up

Treadmill

1

10 minutes

45-50% MHR

Specific Warm-up

Tube walking sideways

2

10 each side

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Core

Floor Bridge

2

20 sec. Hold

-

Core

Single leg balance

2

20 sec. Hold

-

Total Body

Free Motion Cross Cable Squat to Row Progression

2

15-20

50-70%

Chest

Push-up (knees or toes)

1-2

15-20

50-70%

Back

Cable Row (seated)

1-2

15-20

50-70%

Shoulders

Seated Overhead Dumbbell or Cable Press

1-2

15-20

50-70%

Legs

Squat (with tubing or body weight)

1-2

15-20

50-70%

Cool Down

Isometric Full Body Stretching

2-3

20 sec. hold

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