# WEEK ROUTINE

Week loop

## Chest & Shoulders


## Back & Bicep


## Abs


## Upper Body


## Lower Body

reach down

### Warmups


### Workout

- 1 × 30s reach down
- 1 × 30s climber step stretch
- 1 × 30s Back roll
- 1 × 30s Downward Facing Dog
- 1 × 1-30 Deep Squat Hold
- 1 × 30s Jogging
- **Main Circuit #1 · 3 rounds**
  - 40s forward lunge
  - 40s frog squat
  - 40s Side Lunge
- 2 × 40s Step-Up
- 2 × 40s Leg Raise
- 1 × 60s frog squat
- 1 × 30s seated groin stretch
- 2 × 30s Quad Stretch (Side-Lying)
- 1 × 30s Hamstring Stretch (Seated, Single-Leg)

### Cooldown