WEDNESDAY PROGRAM - BLACK DAY

​BLACK DAY
STRENGTH PROGRAM

GW 
10 WALL SCAP STRETCH
PRAYER STRETCH 30 SECONDS - 2 SETS
HOLLOW HOLD 30 SECONDS - 2 SETS
PVC MOBILITY

S1-UB
PUSH PRESS
5 X 5
60-80%

S2-UB
DUMBELL RENEGADE ROW
4 X 5

S3-LB
DUMBELL LATERAL LUNGES TO REAR
4 X 4 EACH LEG

S4-LB/CORE
DUMBELL WALKING SQUATS
30/30 X 4

S5-CORE
WEIGHTED FLUTTER KICKS
WEIGHTED SIDE BENDS
MARCHING PLANKS
40/20 X 3