S.T.A.B.

Warm-Up:

30 Superman Back Extensions

Down Dog to Runner’s Lunge & Twist

Leg Swings Front to Back & Laterally

Hip mobility walks (inward and outward)

Resistance Band Chest/Shoulder Mobility

Complete each section 3 times. Not for time. Focus on a slow count.* Shoulders 20 DB Front Raise 15/20 20 DB Upright Row 15/20 20 DB OH Press 15/20 Rest 1 Minute Triceps 10 Triceps Pushups (modified) 20 DB Skull Crushers 15/20 20 DB OH Triceps Ext 15/20 Rest 1 Minute

Abs 20 Situps 20 Side Ups R 20 Side Ups L 20 Superman Back Ext Rest 1 Minute

Biceps 21's 7 BB Biceps Curl (Half to Top) 25/45 7 BB Biceps Curls (Bottom to Half) 25/45 7 BB Biceps Curls (Full) 25/45 Rest 1 Minute

Complete 3 Rounds of one section before beginning another. Rest 1 minute between rounds. Sections may be completed in any order.

*Newbies please only complete 1/2 the reps and 1/2 the rounds with less weight *This workout is NOT timed, each rep should include a slight hold at the top of the movement

Post Thoughts to Comments

CTW (Challenge of the Week): 100 Lunges (R+L=2)


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch



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