Warm up:
Resistance Band Chest/Shoulder Stretches
Then complete one of the following options-
Option 1 > 3 Months
5 Rounds of:
400 M Run/Row
20 Step Down Biceps Curls 15/20 (10 R leg only/10 L leg only)
20 Step Down OH Press 15/20 (10 R leg only/10 L leg only)
20 OH Triceps Ext 15/20 (10 R leg only/10 L leg only)
Option 2 < 3 Months
4-5 Rounds of:
400 M Run/Row
20 Step Down Biceps Curls 10/15 (10 R leg only/10 L leg only)
20 Step Down OH Press 10/15 (10 R leg only/10 L leg only)
20 OH Triceps Ext 10/15 (10 R leg only/10 L leg only)
Option 3< 1 Month
2-3 Rounds of:
200 M Run/Row
10 Step Down Biceps Curls 8/10 (5 R leg only/5 L leg only)
10 Step Down OH Press 8/10 (5 R leg only/5 L leg only)
10 OH Triceps Ext 8/10 (5 R leg only/5 L leg only)
Recommended step height 15" but should be modified as needed.
May be timed. However full range of motion is more important than speed. 30 Minute cutoff.
Post time and thoughts to comments
Cool Down:
Child's Pose
Forward Fold or Sit and Reach
Standing V-Stretch or QL Stretch
