Some exercises demonstrations may or may not include items listed exactly how descriptions and rep ranges are written for each workout. Please follow the printable sheet for exact details for each workout. To print workouts, drag or hold click to workout to copy and paste to phone or computer. 

DAY TWO

Group One

1: Knee to Elbow (BOSU opt) 30 seconds

https://vimeo.com/75616497

2: Hack Squat (barbell or free weight) 10-12 reps

3: Plank Jacks (floor) 15-30 seconds 

https://vimeo.com/137546576

4: Bridge (feet on floor) hold for 30 seconds – one minute

5: Prone Spinal Rotation (BOSU recommended) 30 seconds 

6: Lateral Raise (Sitting on stability ball, 5-10 pound weights) 10-12 reps 

7: Kneeling Dead Lift (with or without BOSU) 10-12 reps 

https://vimeo.com/183260982

8: Standing Shoulder Press (10-20 pound free weights) 8-10 reps