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Week 1A

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Warmup

Dynamic Stretches
Shoulder Band Warmup
10 reps
Cat/cow Bends
10 reps
Dead Bugs
30 s
Arch Hangs
10 reps
Parallel Bar Support
30 s

Strength Work

Pike Push Up 4x8
Pike Push Up
8 reps
Pike Push Up
8 reps
Pike Push Up
8 reps
Pike Push Up
8 reps
Pushup 3x10
Pushup
10 reps
Pushup
10 reps
Pushup
10 reps
Tricep Extension 3x10
Tricep Extension
10 reps
Tricep Extension
10 reps
Tricep Extension
10 reps