3.0 Wednesday

Backwards Treadmill

1 set × 1-5min

Arm Circle

1 set × 1-20 reps

Bodyweight Squat

1 set × 1-15 reps

Hip hinge

1 set × 1-15 reps

Lunge (Walking)

1 set × 1-10 reps

Glute Bridge

1 set × 1-15 reps

Plank

1 set × 1-30s

Deadlift (Romanian)

1 set × 3×1-10 reps

Row (Single-Arm) - Dumbbell

1 set × 4×1-10 reps

Lat Pulldown (Wide-Grip) - Cable

1 set × 3×1-10 reps

Hammer Curl - Cable

1 set × 3×1-12 reps

Dead Bug

1 set × 3×1-10 reps

Farmer's Walk

1 set × 3×30-30s

Hamstring Stretch (90/90)

1 set × 2×1-30s

Calf Stretch

1 set × 2×1-30s

Chest Stretch - Exercise Ball

1 set × 1-30s