Mobility/dynamic stretches
Stretch | Reps |
Neck/shoulder rolls | 10 |
Torso twist | 10/side |
Wall press | 10 |
Arm openers | 10 |
Hip openers | 10/side |
Front leg swings | 10/side |
Wrist/ankle rolls | 10/side |
Weight exercises (0/24)
Exercise | Weight (kg) |
Pressups | Body |
Military press | 20 (BB) |
Chest press | 2×12.5 (WP) |
Incline bench press | 2×10 (DB) |
Lateral raises | 2×7.5 (DB) |
Dips | Body |
Skull crushers | 2×7.5 (DB) |
Cable rotations | 17.5 |
Exercise | Weight (kg) |
Deadlifts | 75 |
Pull ups | 55 |
Inverted rows | 15 |
Seated row | 2×35 |
Shrugs | 2×30 (DB) |
Rear delt flyes | 2×7.5 (cable) |
Bicep curls | 2×10 (DB) |
Leg raises | 5 (ball) |
Exercise |
Weight (kg) |
Squats | 40 (BB) |
Hip thrusts | 60 |
Leg press | 120 |
Walking lunges | 2×5 (DB) |
Seated leg curl | 40 |
Leg extension | 20 |
Calf raises | 2×15 (Smiths) |
Plank | Body |