1.0 WARM-UP

  1. Calf extensions (3 x 15)
  2. Hip abduction – out (3 x 15)
  3. Hip abduction – in (3 x 15)
  4. Hip plank (3 x 15)
  5. Foam roller back (1 min)

2.0 STRENGTH: PART ONE

  1. Row (3 x 15)
  2. Chest Press (3 x 15)
  3. Shoulder Press (3 x 15)
  4. Vertical row (3 x 15)

3.0 STRENGTH: PART TWO

  1. Cable Bicep (3 x 15)
  2. Cable Tricep (3 x 15)
  3. Lat pulldown (3 x 15)

4.0 CORE

  1. 7 Minute abdominal workout