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WEIGHT TRAINING- Back Attack

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Warm Up- 3 Rounds Jumping Jacks - 20 sec Rest for 20 sec Push Ups 8 reps Rest for 20 sec Jump Ropes 45 sec Rest for 20 sec Follow reps, sets, and rest break times listed. Choose weight that is challenging, yet manageable through the entire set with proper form. Complete 4 rounds. Barbell or Dumbbell Deadlift – 10 Reps Rest for 35 sec Dumbbell Bent Over Row-10 Reps Rest for 30 sec Dumbbell Standing Lateral Raises– 10 Reps Rest for 30 sec Dumbbell Seated Lateral Raises– 10 Reps Rest for 30 sec Mountain Climber – 15-20 Reps Rest for 30 sec Push Up- 8 Reps (Use knee’s) Rest for 30 sec Cool Down Hold each exercise for 10-20 seconds and do 3-5 rounds of each. Seated Hamstring Stretch 2 Static Hip Flexor Stretch Touch toes stretch

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Free

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