Warm up light to moderate stretching
Side lunge / single leg RDL x 10 (left leg)
Side lunge / single leg RDL x 10 (right leg)
Arnold press x 10
Side plank 30 seconds (left side)
Side plank 30 seconds (right side)
repeat x 3
Squat/ curtsy lunge left leg x `10
squat/ curtsy lunge right leg x 10
external rotation into lateral raise x 10
Winged Row x 10
plank jacks x 30 seconds
repeat x 3
step ups on bench x 10 right leg
set ups on bench x 10 left leg
Overhead triceps x 10
popeye hammer curls x 10 per arm
mountain climbers x 50
Repeat x 3