Phase 1
Week 3 Friday Workouts
Here are your exercises in order
Runners Lunge (hands on bench)
5 Reps with 15 seconds
Cobras
20 Reps with 15 seconds
Alt Side Lunges - Hold & Stretch
20 Reps with each arm 15 seconds
Cat Cow Thoracic Stretch - Arm/Leg Reach
20 Reps with 15 seconds
Killer Side Plank On Knees - Leg Raise - Side Crunch
20 Reps with 15 seconds
Alt Arm Openers
20 Reps with 15 seconds
Arm Circles Forward (hold wide squat)
10 Reps. REST 30 SEC AND REPEAT
Arm Openers With A Pulse
10 Reps back and then sides
1 Minute Cross Hold
10 Reps
Narrow Squats
20 Reps with 15 seconds
Side Plank With Lateral Raise & Leg Raise
20 Reps with 15 seconds
Side Step With Band Or Plank Power Jacks With Bands
20 Reps with 15 seconds
Russian 1/2 Get Ups
30 seconds pulsing with 15 seconds rest
Walk Forwards
25 Reps with 15 seconds
Starfish Abs
10 Reps with 15 seconds
Scorpians
10 Reps with 15 seconds
One Man Stretch
10 Reps with 15 seconds
Concentration Curls To Stretch
10 Reps with 15 seconds