Session 13 of 20
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Day 1 – Total Download (ISO Strength)

Circuit 1

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Exercise 1/2

Box Lateral Step Down ISO Hold (0:20)

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Exercise 2/2

Chatty ISO Hold (0:20)

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30-Second Rest

Circuit 2

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Exercise 1/2

DB Reverse Lunge ISO Hold (0:20)

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Exercise 2/2

KB BU Waiter Walk w/ Off-Set KB Suitcase Hold (20yds)

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30-Second Rest

Circuit 3

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Exercise 1/2

10 KB Lateral Lunge Shift

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Exercise 2/2

Bear Alternate ISO Hold (0:20)

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30-Second Rest

Core

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Exercise 1/5

Wall Physioball Smash on All Fours (0:30)

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Exercise 2/5

8 Physioball DeadBug

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Exercise 3/5

8 Forearm Side Plank Rotation

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30-Second Rest

Exercise 4/5

20 All Four Respiratory Cat Cow

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Exercise 5/5

20 Shinbox

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