1. Upper Body
Warm up
Dumbell Row (Kneeling on bench)
Back Extension (w/ Medicine Ball)
15 times/ 3 reps
Wrist movement
Single leg weight tranfers
6 kg + 10 transfers each leg/3 times
2. Lower Body and Balance
Badminton Lunge
6kg + 15 times each legs/3 reps
Static lunge (with cable press)
8 times each leg/3 reps
Reverse Lunge to Knee Drive
Jumping Lunge
