In Place Warm Up

5 min spin bike or other modality to increase HR and Temperature Bodyweight Complex Squats x 10 Lunges x 20 Plank Walk out x 5 Plank to Pigeon Stretch x 5 each side World greatest Stretch x 10 each side Downward Dog to Cobra x 10 Downward dog Calf pedal stretch x10 1/2 kneeling Hip Flexor stretch to hamstring stretch x 10 each side Single leg Glute bridge x 10 Each Side Counter movement jump x 5 (Hands on hips, jump as high as you can, reset between reps) If you have Physio/rehab exercises, perform them now before you start lifting.

Goblet Squat

3 x 10

Push-Up

3 x 10

Side Plank on Elbows

3 x 0:30

DB RDL

3 x 10

1-Arm DB Row

3 x 10

Plank Shoulder Taps

3 x 20

Single Leg Box Squat

3 x 10

Single Leg Calf Raise

3 x 10

DB Lateral Raise

3 x 10

In Place Warm Up

5 min spin bike or other modality to increase HR and Temperature Bodyweight Complex Squats x 10 Lunges x 20 Plank Walk out x 5 Plank to Pigeon Stretch x 5 each side World greatest Stretch x 10 each side Downward Dog to Cobra x 10 Downward dog Calf pedal stretch x10 1/2 kneeling Hip Flexor stretch to hamstring stretch x 10 each side Single leg Glute bridge x 10 Each Side Counter movement jump x 5 (Hands on hips, jump as high as you can, reset between reps) If you have Physio/rehab exercises, perform them now before you start lifting.

DB Split Squat

3 x 10

Single Arm Pull Down

3 x 10

Pallof Press

3 x 10

Trap Bar Deadlift

3 x 10

Half-Kneeling Single Arm DB Shoulder Press

3 x 10

SB Deadbugs

3 x 12

Single Leg Hip Thrust

3 x 10

Band Pull-Apart

3 x 12

Wall Leaning Tib Ant Raise

3 x 12