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My BWF Primer

Birddogs progression

Birddogs
6-10 reps

Rest 80 seconds

6-10 reps

Rest 80 seconds

6-10 reps

Rest 80 seconds

Deadbugs Progression

Deadbugs

Rest 80 seconds

Rest 80 seconds

Rest 80 seconds

Push-ups Progression

Push-ups
5-12 reps

Rest 80 seconds

5-12 reps

Rest 80 seconds

5-12 reps

Rest 80 seconds

Rows Progression

Rows

Rest 80 seconds

Rest 80 seconds

Rest 80 seconds

Squats Progression

Squat

Rest 80 seconds

Rest 80 seconds

Rest 80 seconds

Glute Bridges Progression

Glute Bridges

Rest 80 seconds

Rest 80 seconds