14/02/2026
SAJDA – COACH UZMA
A1) warm up x 1
5 frog rocks
5/s frog t spine rotations
5/l adductor rocks
5/s stepjacks
6 jog walk intervals :30on:30off
B1) x 3
6/s 90-90 hip switch
12 banded glute bridges
12 DB deadlifts
rest 60-90 secs b/w sets
B2) x 3
10 banded pull aparts
5 banded crossovers
8+4 DB bicep curls
8 DB tricep extensions
