# BWF Primer

## Core A Progression

- 3 × 12-20s Dead Bug

## Core B Progression

- 3 × 12-20s Bird Dog

## Push-up Progression

- 3 × 5-12 Push-Up

## Rows

- 3 × 5-12 Row - Other

## Squat Progression

- 3 × 8-15 Squat (Full-Depth)

## Posterior Chain Progression

- 3 × 8-15 Glute Ham Raise