Cardio Warmup Dynamic Warmup Neck Rolls Shoulder Rolls Hip Rotation Knees Ankles Tea cups Day 1 – Upper Push Ups Pull Ups Bent over rows Medial Delt Raise Bicep Curls Tricep Extension Plank Day 2 - Lower Toe Touches One leg Balance or Squat Sumo Squat / Standard RDL Calf Raises Heel Walks Leg Raises Day 3 - Full Lunges Push Ups RDL Pull Ups Shoulder Press Posterior Delt Crunches Russian Twist Stretch Touch Floor Hamstring Neck Rolls Arm Overhead Tricep Arm Across Chest Partner or wall Shoulder Standing Quad Stretch Floor Low back stretch Arm and bicep floor Cobra