5-10 minutes Cardio of choice: Walk, Jog, Bike, etc. 2-3x 10 Walking Lunges, 10 Jumping Squats, 10 Calf Raises on Plate

Heel Lifted 3/4 Goblet Squats

3 x 15

Bulgarian Split Squat

3 x 8

Single DB Cossack Squat

3 x 12

Heel lifted Dual DB Squat

3 x 10

Dumbbell Front Elevated Reverse Lunge

3 x 8

Single Leg Glute Bridge Crunch

3 x 20

DB Leg Lowers

3 x 10

5 min FLOW to warm the body 10 Shoulder Plank Taps 10 Plank Toe Touches 10 Bird Dogs Each side 20 Banded Curls 20 Banded Pull Aparts

Half Kneeling DB Press

4 x 12

Dumbbell Front Raise + Lateral Raise Complex

3 x MAX

Dumbbell Floor Press

3 x 15

DB Floor Skull Crushers

3 x 10

21s Bicep Curls

3 x 21

Bench Dips

3 x MAX

Dumbbell Full Body Crunch

3 x 20

5-10 min Cardio of choice to get warm and ready + 2 Sets 10 each to warm up: Banded Pass throughs Banded Pull aparts Light dumbbell Curls Light Dumbbell Supinated Row Light Dumbbell Death march

KB Gorilla Row

3 x 16

Barbell supinated Row

3 x 10

Single Arm Bench Face Pull Row

3 x 12

Barbell RDL * Glute Focused*

3 x 10

Staggered Stance Barbell RDL

3 x 8

DB Front Loaded Good Morning

3 x 10

superman pulses

3 x 12

WARM UP: 5 min cardio: walk, jog, bike, etc. 1-2x 5 inch warms 10 banded pull aparts 10 banded strict press 20 air squats 10 toe scoops

Barbell Strict Press

4 x 10

Dumbbell High Pull

3 x 12

Dumbbell Front Raise

3 x 12

Dumbbell Thruster

3 x 12

Barbell Glute Thrusts

4 x 12