Physical Training Routine

Physical Training Routine

WARM-UP

5 minutes on the seated row with a low weight

STRETCHES

Hamstring/Calf Stretch (10-15 seconds each side)

Crossed Leg Hip Opener (10-15 seconds each side)

Runner’s Lunge with hands behind your back (10-15 seconds each side)

Runner’s Lunge grabbing back leg with your hands (10-15 seconds each side)

Leaning over hamstring/side back stretch (10-15 seconds)

Leaning over inner thigh/side of back stretch (10-15 seconds)

Seated torso stretch (10-15 seconds)

Rear shoulder/neck stretch (10-15 seconds each side)

Dancer torso/hip stretch (10-15 seconds each side)

Cat/Cow (10 times)

EXERCISES: 18-20 REPS EACH

Upper Body

Chest Press

Bicep curls with arms at your sides or Reverse grip bicep curls or Cable curl

Triceps (your choice)

Lateral Raise

Lateral Pull down

Chest Flyes

Lower Body

Lunges

Squats or Dumbbell Squat

Pelvic Thrust

Hamstring Curl (foot on foot)

Leg Press

Leg Curl

Leg Extension

Abs/Back

Super Girls

Super Girls with rotation

Ab curl

Ab curl combo

Oblique V-ups

Legs up to the air

Plank

Saxon side stretch