UPPER BODY
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LOWER BODY |
CORE |
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Weighted Push-Up |
Single Leg Squat |
Side Bridge Transition |
Isometric Push |
Isometric Deadlift |
Arm March |
Chair Dips |
Reverse Lunge |
Birddog |
Feet Elevated Push-Up |
Tire Flips |
Deadbug |
Hands Elevated Push-Up |
Walking Lunges |
Side Bridge |
Pull Overs |
Body Weight Lateral Lunge |
Side Bridge Abduction |
Push Up to T |
Body Weight Squat |
Side Bridge Horizontal Abduction |
Single Arm Floor Press |
Glute Bridge |
Side Bridge Top Leg March |
Standing Tricep Extension |
Glute Bridge March |
Prone Bridge (Plank) |
Yoga Push-Up |
Squat w/ Water Jug Rack |
Mountain Climbers |
Yoga Push-Up w/ Oppo Toe Reach |
Water Jug Rack Reverse Lunge |
Waiter Walks |
Water Jug Hammer Curls |
Water Jug Lateral Lunge |
Legs to Side |
Water Jug Curls |
Step-Ups |
Candlesticks |
Water Jug Kick Backs |
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Water Jug Shoulder Press |
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Lateral Raises |
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Frontal Raises |
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WARM UP |
CONDITIONING |
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90/90 Hip Switch |
Burpees |
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Honest Hip CARs |
Jump Squats |
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Soulder CARs |
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Split Stance Airplanes |
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Kettlebell Switches |
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Knee Hugs |
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Pull Back Butt Kicks |
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Walking Toe Touches |
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March |
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Open the Gate |
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Windmill |
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