Lunge & Pull

Warm-up:

40 Jumping Jacks

20 Banded Side Steps R

20 Banded Side Steps L

20 Box Step-ups R

20 Box Step-ups L

20 Lateral Step-ups R

20 Lateral Step-ups L


Option 1 > 3 Months

2 Rounds of: 20 R Leg Only Walking Lunge with Left Side Single Arm Biceps Curl 15/20 20 R Leg Only Walking Lunge with Left Side Single Arm OH Press 15/20

20 Resistance Band Lat Pulldowns M/H

20 Resistance Band Rows M/H

20 Triceps Bench Dips

Then complete with the left leg and right arm


Option 2 < 3 Months

1 1/2 - 2 Rounds of: 20 R Leg Only Walking Lunge with Left Side Single Arm Biceps Curl 10/15 20 R Leg Only Walking Lunge with Left Side Single Arm OH Press 10/15

20 Resistance Band Lat Pulldowns M/H

20 Resistance Band Rows M/H

20 Triceps Bench Dips

Then complete with the left leg and right arm


Option 3 < 1 Month:

2 Rounds of: 10 R Leg Only Walking Lunge with Left Side Single Arm Biceps Curl 5/8 10 R Leg Only Walking Lunge with Left Side Single Arm OH Press 5/8

10 Resistance Band Lat Pulldowns M/H

10 Resistance Band Rows M/H

10 Triceps Bench Dips

Then complete with the left leg and right arm


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Option 4: Strength Focus

Complete 1/2 the ma