Stretch routine Back

- Roll neck = 5x each side - Back lat pull down = 12x

- Arm behind head = 20 sec each side - Barbell rows = 15x
- Pull elbow to side = 20 sec each side - Stiff legged deadlifts = 12x
- Shoulder rolls = 5x back and forth, each side - Deadlifts = 8x
- Full arm windmills = 5x back and forth, each side - Back extensions = 12x
- Wrists (spaghetti and meatballs) = 5x left and right, each side - Dumbbell shrugs = 12x
- Hip 360s = 5x left and right, each side
- Roll ankles = 5x left and right, each side Abdomen
- Touch toes (legs together) = 20 sec
- Touch toes (legs separated) = 20 sec middle, 20 sec each side - Incline bench sit ups = 20x
- Sumo squat = 20 sec - Leg raises = 10x
- Squat (leg over other leg) = 20 sec each side - Sit ups = 14x
- Balance 1 leg = 20 sec each side
Chest
- Side lunges = 5x each side
- Forward lunges = 5x each side
- Incline bench presses = 20x
- Butterfly = 20 sec. 20 sec reaching forward
- Close grip bench press = 12x
- Splits stretching = down below
- Push ups = 12x
- Incline dumbbell presses = 8x
Splits stretch
- Dumbbell pullovers = 12x
- Lunge (knee on floor) = 20 sec each side - Assisted pull ups = 8x
- Half split (forward leg straight, back leg 90 degrees) = 20 sec each side
Leg
- Split = 20 sec each side
- Dumbbell squat in-between leg = 18x
Gym
- Barbell squat = 16x
Arm - Incline leg press = 16x
- Leg extensions = 14x
- Dumbbell curls = 20x - Leg curls = 12x each side
- Concentrated curls = 10x each side - Cable adductions = 16x each side
- Low pulley curls = 10x each side - Machine adductions = 10x
- Barbell curls = 20x - Dumbbell feet flexion and extension = 16x
- Reverse barbell curls = 20x each side - Dumbbell 1 leg toe raises = 10x
- Push downs = 20x
- Reverse push downs = 20x Booty
- Seated dumbbell tricep extension = 20x
- Dumbbell lunges = 8x each side
- Tricep dips = 20x
- Cable kick backs = 8x each side
Shoulder - Machine hip extensions = 8x each side
- Cable hip adductions = 8x each side
- Back presses = 15x - Barbell hip thrusts = 18x
- Front presses = 15x
- Dumbbell presses = 10x
- Arnold presses = 12x
- Bent lateral raises = 15x
- Front lateral raises = 8x each side
- Low pulley front raises (neutral grip) = 15x