| Circuit | Set | Exercise | Weight | Reps | Time | Rest After |
|---|
Shoulders |
| 1 | Shoulder Rolls | 0.0 | 1 | 00:20 | 5 |
| 1 | Band Resisted Shoulder Circles | 0.0 | 10 | | 5 |
| 2 | Shoulder Rolls | 0.0 | 1 | 00:20 | 5 |
| 2 | Band Resisted Shoulder Circles | 0.0 | 10 | | 0 |
Back |
| 1 | Quadruped T-Spine Rotation | 0.0 | 10 | | 0 |
| 1 | Bird Dog | 0.0 | 10 | | 0 |
| 2 | Quadruped T-Spine Rotation | 0.0 | 10 | | 0 |
| 2 | Bird Dog | 0.0 | 10 | | 0 |
Legs |
| 1 | Standing Band Leg Abduction - Left | 30.0 | 10 | | 0 |
| 1 | Standing Band Leg Curl - Left | 30.0 | 10 | | 0 |
| 1 | Standing Band High Knee - Left | 30.0 | 10 | | 0 |
| 1 | Standing Band Leg Abduction - Right | 30.0 | 10 | | 0 |
| 1 | Standing Band Leg Curl - Right | 30.0 | 10 | | 0 |
| 1 | Standing Band High Knee - Right | 30.0 | 10 | | 0 |
| 2 | Standing Band Leg Abduction - Left | 30.0 | 10 | | 0 |
| 2 | Standing Band Leg Curl - Left | 30.0 | 10 | | 0 |
| 2 | Standing Band High Knee - Left | 30.0 | 10 | | 0 |
| 2 | Standing Band Leg Abduction - Right | 30.0 | 10 | | 0 |
| 2 | Standing Band Leg Curl - Right | 30.0 | 10 | | 0 |
| 2 | Standing Band High Knee - Right | 30.0 | 10 | | 0 |
Hips |
| 1 | Quadruper Hip CARs | 0.0 | 10 | | 5 |
| 1 | 90/90 Hip Rotator Stretch Active | 0.0 | 1 | 00:20 | 0 |
| 2 | Quadruper Hip CARs | 0.0 | 10 | | 5 |
| 2 | 90/90 Hip Rotator Stretch Active | 0.0 | 1 | 00:20 | 0 |
