Strength and conditioning

Lateral raise (x15)
Weighted squats (x15)
Plank matrix (1 min front, 30 sec left, 30 sec right, 1 min back)
Chest press (x15)
Single-leg weighted deadlifts (15 per leg)
Pushup matrix (normal, left arm forward, right arm forward, x5)
Single-leg hip bridge w/resistance band (15 per leg)
Reverse dips (x15)
Reverse Crunches (x15)
Side-lying raise w/resistance band (15 per leg)
Overhead press (x12)
Adductor strengthen (15 per leg)
Renegade rows (15 per arm)
Fire hydrants (15 per leg)
Incline chest fly (x15)
Weighted lunges (15 per side)
Bicep curls (x15)
Bird-Dogs (15 per leg)
Single arm tricep extension (15 per arm)
Single-leg squats (15 per leg)

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