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BWF Primer

H

Created by

honpar94

Workout Breakdown

Core A Progression

Deadbugs

1

Dead Bug

1 set × 3×12-20s

Core B Progression

Bird Dog

1

Bird Dog

1 set × 3×12-20s

Push-up Progression

Push-up

1

Push-Up

1 set × 3×5-12 reps

Rows

Rows

1

Row - Other

1 set × 3×5-12 reps

Squat Progression

Squat

1

Squat (Full-Depth)

1 set × 3×8-15 reps

Posterior Chain Progression

Bridge

1

Glute Ham Raise

1 set × 3×8-15 reps