BASE LAYER 101

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ARM CIRCLES
2+ x 10+
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SHRUGS raw
A - 10+ reps
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db STANDING PRESS hammer
A - 10+ reps
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LUNGES step f SOFT
A - 10+ reps
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R CHAIR stretch alt.
2+ x 8+
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FLOOR PRESS
B - 12+ reps
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NORDIC CURLS
B - 10+ reps
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S CALF s 1 leg
B - 20+ reps
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LEG DROPS alternates
C - 10+ reps
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SOFT CRUNCH
C - 12+ reps
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S. HAMS STRETCH soft
2+ x 10+
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