# BWF Primer

## Core

- 3 × 12-20s Dead Bug
- 3 × 12-20s Bird Dog

## Arms

- 3 × 5-12 Inverted Row
- 3 × 5-12 Push-Up (Incline)

## Legs

- 3 × 8-15 Split Squat (Bulgarian)
- 3 × 8-15 Glute Bridge