# Dita's Strength and Flexibility Program

## Strength Day A

Outdoors w/ Rings

### Warmup


### Strength

- 1 × 5-8 Pistol Squat
- 1 × 5-8 Incline Row
- 1 × 5-8 Pistol Squat
- 1 × 5-8 Incline Row
- 1 × 5-8 Pistol Squat
- 1 × 5-8 Incline Row
- 1 × 5-8 Deadlift (Single-Leg Romanian)
- 1 × 10-60s Ring Support Hold
- 1 × 5-8 Deadlift (Single-Leg Romanian)
- 1 × 5-8 Dip (Negative)
- 1 × 5-8 Deadlift (Single-Leg Romanian)
- 1 × 5-8 Dip (Negative)

### Cool Down and Stretch


## Strength Day B

Foam Roll Calves · Foam Roll Outer Thigh · Foam Roll Inner Thigh · Cat/cow Bends · 90-90 Stretch · Arm Circle · Lunge (Walking) · Shoulder Dislocate · Knee Circles · Glute Bridge · Glute Bridge · Glute Bridges · Glute Bridges

### Warm-Up

- 1 × 60s Foam Roll Calves
- 1 × 60-90s Foam Roll Outer Thigh
- 1 × 60-90s Foam Roll Inner Thigh
- 1 × 5-7 Cat-Cow
- 1 × 10 90-90 Stretch
- 1 × 3-5 Arm Circle
- 1 × 10-20 Lunge (Walking) - Barbell
- 1 × 3-5 Shoulder Dislocate - Resistance Band
- 1 × 3-5 Knee Circle

### Strength

- 1 × 10-20 Glute Bridge - Left Leg Up
- 1 × 10-20 Glute Bridge - Right Leg Up
- 1 × 10-20 Glute Bridges - Left Leg Up
- 1 × 10-20 Glute Bridges - Right Leg Up

### Cool Down and Stretch