STRETCH & BALANCE COMPLEXES

These exercises can help with balance development. Perform each exercise for 30 seconds, then switch to the opposite side (where applicable).

HAMSTRING STRETCH
CALF STRETCH
AIRPLANE
QUAD STRETCH
HIP FLEXOR STRETCH
GLUTE MEDIUS STRETCH
OBLIQUE & LAT STRETCH
CHEST & PECTORAL STRETCH
SHOULDER STRETCH
UPPER BACK STRETCH

UPPER BODY

These exercises are dedicated to your upper body. Perform each exercise for 30 seconds and perform this entire set 2 to 3 times.

PUSH-UP
LAT PULLDOWN
BICEPS CURL
T-RAISE
PULLOVER
CHEST PRESS
TRICEPS DIP
BENT-OVER ROW
UPRIGHT PULL
SPLIT STANCE FRONT RAISE

LOWER BODY

These exercises are dedicated to your lower body. Perform each exercise for 30 seconds and perform this entire set 2 to 3 times.

HIP THRUST
DONKEY KICK
SQUAT
HIGH KNEES
REVERSE LUNGE
SINGLE-LEG CALF RAISE
LATERAL LEG RAISE
WALL SIT
FAST FEET
DEADLIFT

CORE

These exercises are dedicated to core strength. Perform each exercise for 30 seconds and perform this entire set 2 to 3 times.

V-SIT OBLIQUE ROTATION LEG DROP
DEAD BUG WOOD CHOP
SUPERHERO SIDE PLANK
AIRPLANE PENDULUM
SINGLE-LEG WEIGHT PASS SINGLE-LEG ARM ROTATION
DK
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