A1
Single Leg Stand
1 x 1:00
A2
Isometric Lunge Hold
1 x 1:00
A3
Inch Worm Walk
1 x 10
B1
Goblet Squat
2 x 10
B2
Squat Jump
2 x 10
B3
90/90 Sit Up
2 x 3
C1
Incline DB Bench Press
3 x 10
C2
Incline DB Row
3 x 10
D1
DB Lateral Raise
3 x 15
D2
DB Bicep Curls
3 x 15
D3
Tricep Pushdown
3 x 15
D4
Plank
3 x 0:45
A1
Mini Band Lateral Shuffle
1 x 30
A2
Oblique Side Crunch
1 x 20
B
Cardio
1 x 30:00
A1
Single Leg Stand
1 x 1:00
A2
Isometric Lunge Hold
1 x 1:00
A3
Inchworm
1 x 10
B1
GHD Hip Extension
3 x 15
B2
DB Side Bend
3 x 30
C1
Push-Up
3 x MAX
C2
Pull-Up
3 x MAX
D1
Band Face Pull
3 x 20
D2
DB Tricep Extension
3 x 20
D3
Cable Curl
3 x 20
A1
Mini Band Lateral Shuffle
1 x 30
A2
Oblique Side Crunch
1 x 20
B
Cardio
1 x 30:00
A1
Single Leg Stand
1 x 1:00
A2
Isometric Lunge Hold
1 x 1:00
A3
Inchworm
1 x 10
B1
DB Step Up
2 x 10
B2
Single Leg Glute Bridge
2 x 20
C1
Alternating DB Bench Press
3 x 5
C2
Incline DB Row
3 x 15
D1
Alternating Supermans
3 x 20
D2
Bicycle Sit-Ups
3 x 20
A1
Mini Band Lateral Shuffle
1 x 30
A2
Oblique Side Crunch
1 x 20
B
Cardio
1 x 30:00
C1
Incline DB Hammer Curl
3 x 25
C2
DB Tricep Extension
3 x 25
C3
Overhead Lateral Raise
3 x 25
-Director of Sports Performance at Carson-Newman University -Strength & Conditioning Coach -CSCS, USAW-1 "CHOP WOOD, CARRY WATER"