Pushn' Back

Warm-up: 2 Times

1:00 Stability Ball Plank

30 Stability Ball Glute Bridges

15 Calf Raises R

15 Calf Raises L

Then,

Down Dog to Runner's Lunge & Twist

Down Dog to Pigeon

Arm Circles


Option 1 > 3 Months

Complete 6 Rounds

200 m Run

15 Split Squat R

15 Split Squat L

15 BB Back Squats 65/95

15 BB Bent Rows 65/95

15 Pushups


Option 2 < 3 Months

Complete 4-5 Rounds

200 m Run

15 Split Squat R

15 Split Squat L

15 BB Back Squats 45/65

15 BB Bent Rows 45/65

15 Pushups


Option 3 < 1 Month

Complete 4 Rounds

100 m Run

8 Split Squat R

8 Split Squat L

8 BB Back Squats 25/45

8 BB Bent Rows 25/45

8 Pushups


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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