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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