# Wk 1-2 Weight Foundation B

Walking · Deadlift (Romanian) · Dumbbell Press (Incline) · Lat Pulldown (Wide-Grip) · Step-Up · Bird Dog · Hamstring Stretch (90/90) · Quad Stretch · Chest Expansion Stretch (Elbows Back) · Shoulder Stretch (Cross-Body)

## Warm-up

- 1 × 5-0min Backwards Treadmill
- 1 × 10-0 Arm Circle
- 1 × 10-0 Hip Circle
- 1 × 10-0 Squat (Sky Reach)
- 1 × 10-0 Dead Bug
- 1 × 10-0 Hang (Arch)
- 3 × 8-0 Deadlift (Romanian)
- 3 × 8-0 Dumbbell Press (Incline) - Dumbbell
- 3 × 8-0 Lat Pulldown (Wide-Grip) - Cable
- 3 × 8-0 Step-Up
- 3 × 8-0 Bird Dog
- 1 × 10-0 Hamstring Stretch (90/90)
- 1 × 10-0 Quad Stretch
- 1 × 10-0 Chest Expansion Stretch (Elbows Back)
- 1 × 10-0 Shoulder Stretch (Cross-Body)