Upper body & Core

Triceps Stretch - Overhead

1 set × 10 reps

Pike Stretch

1 set × 10 reps

Triceps Stretch - Overhead

1 set × 10 reps

Arm Circle

1 set × 10 reps

Bicep Curl (Overhead) - Cable

3 sets × 10 reps, 10 reps, 10 reps

Bicep Curl - Dumbbell

3 sets × 10 reps, 10 reps, 10 reps

Triceps Pushdown - Cable

3 sets × 10 reps, 10 reps, 10 reps

Triceps Extension - Chain

3 sets × 10 reps, 10 reps, 10 reps

Dead Bug

3 sets × 10 reps, 10 reps, 10 reps

Cable Woodchop (High to Low) - Cable

3 sets × 10 reps, 10 reps, 10 reps

Cable Woodchop (Low to High) - Cable

3 sets × 10 reps, 10 reps, 10 reps

Hip Circle

3 sets × 15 reps, 15 reps, 15 reps

Pallof Press - Resistance Band

3 sets × 10 reps, 10 reps, 10 reps

Russian Twist - Cable

3 sets × 10 reps, 10 reps, 10 reps