Warm-up I (repeat 2)

  1. Band Pull from the pole: 12 rep (red band)

  2. Y’s and W’s: 10 rep

  3. Squat 10 rep

  4. Band Pull Apart: 10 rep

  5. Push Up Position Plank: 20-30 second

Warm-up II

  1. Internal and External Shoulder Rotations: band around a pole, at shoulder level. 10 rep each side

  2. Dead Bug: hold 20-30 second

  3. Squat: 10 rep

  4. Single-Leg Bridge

  5. Elephant Walk

  6. Knee Hug

Resistant Training Set I (3 rep)

  1. Squat with Kettle Bell on the chest (17 lb) 12 rep

  2. Cable Row- single-arm, either with one leg kneeling or standing (20 lb+) 12 rep

  3. Staggered Stance, with Kettle Bell on one hand (26lb) 10 rep

    OR. with no weight, Bar on the top of the right foot, press top of the bar with RH palm. Balance on the left foot. Hinge forward. Arms parallel

  4. Incline Push up: 8-10 rep

  5. Hollow Hold: 30 seconds

Resistant Training II (3 Rep)

  1. Deadlift with KettleBell (70lb) 12 rep.

    —> Look at the kettle Bell, weight on the hill, foot around the kettlebell

  2. Anti Rotation Press with Cable (12.5lb) 10 rep each side

    —> With RH hand pull the cable to the chest. Replace the grip with LH and wrap RH around LH. Push forward

  3. Split Squat with Kettlebell on chest (17lb?) 12 rep

  4. Machine Cable Row (10lb- 15lb) 10 rep

  5. Hollow Hold: 30 seconds

Resistant Training III (3 rep)

  1. Deadlift with KettleBell (70lb) 12 rep

  2. Forward lift with dumbells (15lb). Arms straight forward, 90 degree. Start parallel position, then rotate 45 degree out when arts are in front of the body. 12 rep

  3. Revered push up (with yellow strap on the 3rd floor) 10 rep

    —> Put a weight on the floor, resist foot on it and body completely straight. Pull myself up

  4. Split Leg squat with the kettlebell on chest

  5. Walking Beast

    —> table top position knees 1 inch off the floor. Walk forward with the opposite hand. Foot and hand at the same time. 12 steps forward, turn 12 steps backward.