Grab your broomsticks!
Warm up! Perform 1-2 sets of each
up and overs 10
side bends 5ea
Spinal rotations 5ea
Prayer stretch 20sec
Overhead squats 10
Wall lean tibias lifts 15-20
Stag stance thoracic rotations on wall 5ea
Bear crawl hold 2-30sec
Table top hold or reps 10 or 20-30sec
Perform 3-4 sets of each! You’ll need a chair or box slightly shorter then your knee)
Bulgarian split squat 10-15ea
Banded shoulder press 10-15
Banded pull apart (palms up) 10-15
Banded Bicep curls 10-15
Step ups 10-12ea
Side Plank banded row (attach to door frame or railing) perform on knees or off for progression 10reps each
Banded no moneys 10-15
Banded floor chest press 10-15
Let us know of any questions or comments of the exercise below👇 !
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