| Circuit | Set | Exercise | Weight | Reps | Time | Rest After |
|---|
Shoulders |
| 1 | Arm Circles | 0.0 | 1 | :15 | 0 |
| 1 | Huggers | 0.0 | 1 | :30 | 0 |
| 2 | Arm Circles | 0.0 | 1 | :15 | 0 |
| 2 | Huggers | 0.0 | 1 | :30 | 0 |
Back |
| 1 | Open Book | 0.0 | 10 | | 0 |
| 1 | Snow Angels | 0.0 | 10 | | 0 |
| 2 | Open Book | 0.0 | 10 | | 0 |
| 2 | Snow Angels | 0.0 | 10 | | 0 |
Legs |
| 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 |
| 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 |
| 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 |
| 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 |
| 3 | Standing Band Leg Abduction - Right | 30.0 | 10 | | 0 |
| 3 | Standing Band Leg Curl - Right | 30.0 | 10 | | 0 |
| 3 | Standing Band High Knee - Right | 30.0 | 10 | | 0 |
| 3 | Standing Band Leg Abduction - Left | 30.0 | 10 | | 0 |
| 3 | Standing Band Leg Curl - Left | 30.0 | 10 | | 0 |
| 3 | Standing Band High Knee - Left | 30.0 | 10 | | 0 |
| 3 | Band Behind Knee Squat | 60.0 | 10 | | 0 |
| 3 | Band Behind Knee Squat | 60.0 | 10 | | 0 |
| 3 | Band Behind Knee Squat | 60.0 | 10 | | 0 |
Hips |
| 1 | 90/90 Hip Rotator Stretch | 0.0 | 5 | | 5 |
| 1 | Static Lunging Hip Flexor Stretch | 0.0 | 1 | :21 | 5 |
| 2 | 90/90 Hip Rotator Stretch | 0.0 | 5 | | 5 |
| 2 | Static Lunging Hip Flexor Stretch | 0.0 | 1 | :21 | 5 |
