Warm up should be 3-5 minutes. If you need a longer warm up feel free to complete twice. Start with any cardio machine for 10 calories. Worlds Greatest Stretch - 30 seconds each side Scorpions - 8 reps each side (hold for one second before switching sides) Hand Walk Outs - 10 reps Plank Shoulder Taps - 30 seconds.

Working with 6-10 Reps for 3 sets followed by a 2 min rest period after completion. Take a few minutes to find a heavy weight that you are able to manage 6-8 reps to begin with. Goal is to complete 3 sets of 10 before increasing weight. If you fail to reach 6 reps decrease weight for next time and start over with that weight. Lay down on Bench with BB under chin level. Hands should be about shoulder width apart. By pretending to break the bb, engage lats. Lift BB off the rack. Take a deep breath at the top before bringing the BB to lower part of chest (sternum). Elbows Should be 45 degrees as BB comes down, NOT FLARED. OR can use DBs By laying down, bring DBs to shoulder. Elbows should be at a 45 degree, NOT FLARED OUT. Palms slightly facing each other. As you press externally rotate the DBs so palms are facing OUT. Bring DBs back to shoulders and repeat.

Bent Over Row

DB Seated Shoulder Press

Standing DB Bicep Curls

Working with 12-15 Reps for 3 sets followed by a 2 min rest period after completion. Take a few minutes to find a weight that you are able to manage 12-15 reps to begin with. Goal is to complete 3 sets of 15 before increasing weight. Start by having DBs over the shoulders. Slightly shift arms at an angle so triceps are holding the weight. Bend only at the crease of arms. Bring DBs to shoulders and then extend arms back to starting position. IF you fail and cannot bring arms back up to full extension. DO NOT just give up. Bring DBs down towards the ears. Drop elbows towards your ribcage and press DBs into the air. Triceps are still working this way. Below are both ways to perform exercise

Warm up should be 3-5 minutes, If you need a longer warm up feel free to complete twice Start with any cardio machine for 10 calories Downward Dog To Upward Dog- 30 seconds Half Kneeling Adductor Shift - 30 seconds each side Alternating High Kicks - 30 seconds Air squats - 30 seconds

Romanian Deadlift (RDL)

Barbell Hip Thrust

Back Squat

DB Split Squat

Warm up should be 3-5 minutes, if you need longer of a warm up you may complete twice. Start with any cardio machine - 10 calories Alternating sprinter lunges - 30 seconds Hand walk outs with push up - 10 reps ATG Split Squats - 8 reps each side (2-3 second pause for each rep) T-Plank - 30 seconds

complete all 3 exercises 3 times within 9 mins. DB thrusters - 12-15 Reps Pendulum Planks 20-30 Total Reps Heel elevated plated sit ups - 15 Take a 3-4 min break before next set.

complete all 3 exercises 3 times within 9 mins. DB Bicep Curls 15 Reps DB Bent Over Rows 15 Reps Plank ups 16 Total Reps Take a 3-4 min break before next set.

complete all 3 exercises 3-4 times within 9 mins. Kneeling DB Arnold Press (alternating) - 16 Total Plank knee tucks - 15 Reps Forward Lunges - 16 Total (can use weight or no weight) Take a 3-4 min break before next set.

Circuit

complete all 3 exercises 3-4 times within 9 mins. Plated Snatches - 20 Reps DB Heavy Cleans - 15 Total Heavy Carries - 45 seconds Take a 3-4 min break before next set.

Adductor Rock Backs -45 seconds each side - Hold at the stretch for 2-3 seconds every rep Straight leg fire hydrants - 45 seconds each side -Slow controlled movements -Keep foot from touching the floor Table top hip rotations -30 seconds each side -Swing leg back and externally turn leg outward, circle back around to starting position 90/90 Stretch -10 reps each side -Hold each stretch for 3-5 seconds

90/90 Leg swings -15 reps each side -Keep leg and heel off the ground at all times 90/90 Get Ups -10 reps each side -Focus on descending slowly, 3 second count to the bottom -If needed use hands for support Knee to stand -60 seconds -Kneeling on both knees bring one foot up into a forward lunge and stand -On the way back down, reverse lunge and back to kneeling position -Limit use of hands DNS star reach -10 reaches on each side -If unable to perform reach can just hold in a DNS star position for 20 seconds, increase timing as you get better at it

Thoracic Wall Stretch -10 reps each side -Stay as close to the wall as possible without touching wall with any part of body -Interlock fingers behind the head -Swing outside elbow around the wall towards the inner part of thigh, rotating body from closed to open. Prone external rotation + reach -30-45 seconds Scorpions -60 seconds Weighted swimmers - 20-45 seconds

Scarecrows -30-45 seconds -little to no weight (water bottles could be plenty) Side plank -Start at 20 seconds each side, increase time as you get better -Can also start with a half kneeling side plank as well Windmills -5-10 reps both ways -Keep hands flat out to side for support -Keep legs as straight as can be -Get legs as close to ground without bouncing off the ground Kneeling Halos -30-45 seconds -Can be used with KB, DB, Plate or Band

Single KB Overhead Marches -30-45 seconds on each side -Keep arm locked at all times -Think bicep to ear Single KB Farmer Carry -Lock arm with weight -Keep shoulders pulled back -Prevent self from leaning over one side DB Front Rack Marches -45-60 seconds -Keep knees high in march -Slow concentrated marches -Could also use KBs KB Cossack Squat -10 reps on each side -Slow reps with a pause at the bottom of each rep -Keep other leg as straight as possible