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Specific Warm Up 1x:
–5ea Cossack Squat (bodyweight)
–10 Band Pull Aparts
–10 Banded Good Morning (or Hip Extension if using)
–10 Alt. Goblet Reverse Lunge (light KB or DB)
–5 Dumbbell Pullover (light DB)
Flow Workout:
Bike, Row, or Run 40 min
-Every 10 min complete the following.
–10 Cossack Squat
–10 Band Pull Apart
–15 Band Good Morning OR Hip Extension
–10 Goblet Hold Reverse Lunge
–10 DB Pull Over
Use light/recovery weight for all movements and keep them at bodyweight if needed.
Post Work 1x:
–2min Foam Roll Mid, Upper & Lower Back
–2min ea. Side Foam Roll Quads & IT Bands
