BANDED GLUTE RAISE

1 x 30

DB HIP THRUST

4 x 10

HAND RELEASE TRICEP PUSH UP (beginner)

3 x 10

HIGH PLANK REACH

3 x 20

WALL SIT

3 x 60

DB SUMO SQUAT - pause

3 x 10

ASSISTED CALVE RAISE

3 x 10

SEATED BANDED ABDUCTION

2 x 50

DB GLUTE RAISE

4 x 10

DB DEADLIFT

3 x 10

DB SQUAT PRESS

3 x 10

COMMANDO

1 x 20:10 @ 4:00

DB SNATCH

3 x 10

BODY WEIGHT SQUAT

3 x 15

OVERHEAD TRICEP EXTENSION

3 x 20

ANKLE ALPHABET

3 x 1

BANDED HIP THRUST

30, 20, 10

SINGLE LEG GLUTE RAISE

3 x 15

LEANING SPLIT SQUAT (home)

3 x 10

DB FLAT BENCH CHEST PRESS

3 x 10

SINGLE ARM ROW

3 x 10

LYING BANDED HAMSTRING CURL - 2-10 (LADDER)

SINGLE LEG STAND

3 x 40

STRAIGHT ARM PULL DOWN (resistance band)

3 x 10

OVERHEAD PRESS in PARTIAL SQUAT (resistance band)

3 x 10

DECLINE SIT UP

3 x 10

PARTIAL GET UP

3 x 10

ARM - LEG RAISE

3 x 10

BENT OVER ROW - Ladder

2, 10, 10, 2

TRICEP FLOOR EXTENSION

3 x 10

FOOT DROP STRETCH

2 x 2