Warm Up

FRONT TO LATERAL RAISE
4 sets of 10 reps

SHOULDER TAPS
4 sets of 10 reps

BENT OVER DB ROWS
4 sets of 10 reps

GOBLET CURLS
4 sets of 10 reps

LYING LEG EXTENSION
3-4 sets of 10-12 reps

Static Stretches

NOTES:
Perform all sets of the exercise before moving on to the next exercise.

Try to rest for 60-90 seconds between sets, but if you feel lightheaded or need to rest for a little bit longer, then please do! I don’t want you passing out or anything.

For the ab exercise (lying leg extension), make sure that your back stays flat on the ground the entire time — don’t let it arch!

For the shoulder taps, switch which arm you start with halfway through (if you start by using your left arm followed by the right, switch to starting with the right arm followed by the left after 5 reps).

Keep track of the weights that you use — you’ll upload it using the daily check in link below so that way we can make sure that you’re making progress.

Make sure to do the warmup and the stretching at the end!