Step back Lunges, Side Lunges, Squats, Shoulder Blade Squeezes with Hands Interlocked, Shoulder Circles
(2x45 seconds per exercise)
Reverse Chop, Medicine Ball Swing, Plank, Single Leg Balance Rotation with Medicine Ball, Resistance Band Lateral Walkouts, Dumbbell Rows
Arms Overhead Stretch with Fingers Interlocked, Hip Flexor Stretch, Figure 4 Stretch,
Do 12 reps for each movement
TRX Double Leg Heel Raises, TRX Jumping Jacks, TRX Standing Rollouts, TRX Standing Hip Drop, TRX Squat to Y Fly
Block 1 (3 sets of 35 seconds per exercise):
TRX Chest Press, Push-ups, TRX Rows, TRX Y Fly
Cardio Circuit (3 sets of 35 seconds per exercise):
Lateral Shuffle, High Knees
Block 2 (3 sets of 35 seconds per exercise):
TRX W Fly, Wall Slides with Wall Sit, TRX Step Back Lunge, Single Leg Wall Sit
Core Circuit (3 sets of 30 seconds per exercise):
TRX Plank
TRX Side Plank
TRX Upper Back Stretch, TRX Hip Hinge Stretch, TRX Chest Stretch, TRX Side Bend Stretch
Foam Roll (30-60 seconds on each muscle group):
Quadriceps, IT Band, Adductors (inner thighs), Glutes
Stretching (1-2 minutes):
Kneeling Hip Flexor Stretch, Frog Stretch, Hamstring Stretch, Glute Stretch
Activation (2x12 for each exercise):
Side-lying Clams, Birddog, Stability Ball Bridge
Integrated Dynamic Movement (2 x2 Laps):
Lateral Tube Walking with Theraband