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BWSF

BWSF

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Workout Breakdown

Warm Up

1

Shoulder Warm-up - Resistance Band

1 set × 5-10 reps

2

Squat (Sky Reach)

1 set × 5-10 reps

3

Wrist Flexibility Stretch

1 set × 10 reps

4

Dead Bug

1 set × 30s

5

Hang (Arch)

1 set × 5-10 reps

6

Support Hold

1 set × 30s

7

Easier Squat Progression

1 set × 10 reps

8

Easier Hinge Progression

1 set × 10 reps

Workout

Group 1

1

Pull-Up

1 set × 5-8 reps

2

Pike Push Up

1 set × 5-8 reps

3

Pull-Up

1 set × 5-8 reps

4

Pike Push Up

1 set × 5-8 reps

5

Pull-Up

1 set × 5-8 reps

6

Pike Push Up

1 set × 5-8 reps

7

Pull-Up

1 set × 5-8 reps

8

Pike Push Up

1 set × 5-8 reps

9

Squat

1 set × 5-8 reps

10

Calf Raise (Donkey)

1 set × 10-12 reps

11

Push-Up

1 set × 5-8 reps

12

Glute Ham Raise

1 set × 10-12 reps

13

Row - Other

1 set × 5-8 reps

14

Bicep Curls

1 set × 8-10 reps

15

Squat

1 set × 5-8 reps

16

Calf Raise (Donkey)

1 set × 10-12 reps

17

Push-Up

1 set × 5-8 reps

18

Glute Ham Raise

1 set × 10-12 reps

19

Row - Other

1 set × 5-8 reps

20

Bicep Curls

1 set × 8-10 reps

21

Squat

1 set × 5-8 reps

22

Calf Raise (Donkey)

1 set × 10-12 reps

23

Push-Up

1 set × 5-8 reps

24

Glute Ham Raise

1 set × 10-12 reps

25

Row - Other

1 set × 5-8 reps

26

Bicep Curls

1 set × 8-10 reps

27

Dead Bug

1 set × 75-90s

28

Birdog

1 set × 75-90s

29

Leg Raise (Hanging, Straight)

1 set × 75-90s

30

Dead Bug

1 set × 75-90s

31

Birdog

1 set × 75-90s

32

Leg Raise (Hanging, Straight)

1 set × 75-90s

33

Dead Bug

1 set × 75-90s

34

Birdog

1 set × 75-90s

35

Leg Raise (Hanging, Straight)

1 set × 75-90s