Hanna Eria

DAY 1
Week 1-2

Cat Camel 1 10
Hip winks 1 10
Bird dogs 1 10
Hip Flexor stretch 1 10


A. Split Squat FFR 2 8-10 3030 60
B. TRX Row neut. gr. 2 12-15 3010 60
C. Prone Cobra 2 15 2012 60
D. 50-deg Incline DB Press 2 12-15 3011 60
E TRX Reverse lunge 2 20 3010 60
F. DB Side Bends 2 10-12 4010 60


DAY 2
Week 1 -2

Cat Camel 1 10
Hip winks 1 10
Bird dogs 1 10
Hip Flexor stretch 1 10

A. Single Leg Deadlift 2 8-10 3010 60
B. DB L-Lat Raise 2 8-12 30X0 60
C. Hamstring bridges w/feet on box 2 8-10 2020 60
D. Incline pushups, on box 2x10-12
E. DB External Rotation - Elbow on Knee 2 10-12 4010 60
F. Walking lunges 1 10ea 3010 60