Dynamic Warm Ups
Shoulders
Chest
Back
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Dumbbell Bent Over Row (1:01)
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Barbell Bent Over Row (1:25)
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Wide Grip Barbell Row (1:19)
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Renegade Row On Bench (0:45)
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Straight arm pulldown - 1 Arm (0:59)
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Straight Arm Pulldown - 2 Arm (0:54)
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Band/Cable Face Pull (1:13)
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Band Pull Apart (0:49)
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Seated Band/Cable Row - Single Arm (1:18)
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Dumbbell Reverse Fly (1:01)
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Y - T - W (1:40)
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Seated Band Pulldown (1:50)
Biceps/Triceps
Squat Variations/Quads
Lunges
Hamstrings
Glutes
Core Exercises
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Stability Ball Roll Out (0:56)
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Dead Bug (0:51)
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Banded Dead Bug (1:25)
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Weighted (DB or KB) Deadbug (1:50)
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RKC Plank (1:10)
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Pilates Ball Crunch (2:24)
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Bicycle Crunch (1:02)
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Superwoman (1:08)
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Side Plank with Reach Under (1:09)
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Tall Kneeling Pallof Press (2:01)
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Stability Ball 'Stir The Pot' (0:39)
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Pilates Ball Single Leg Lowers (1:38)
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Pilates Ball Cobra (1:17)
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Side Plank (1:36)
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Weighted Deadbug (ipsilateral - same side) (1:44)
Cool Down/Stretches
