5-10 min of Cardio intense enough to break a sweat (i.e. walk, jog, rower, stepmill, bike etc.) 2-3 Rounds 10 Single Leg Glute Bridges 10 Hip Crossovers each way 10 Leg Lowers 10 Lunge and Twist each leg

Incline DB Bench Press

12, 8, 8, 8

Supinated Pull Downs

3 x 12

Seated DB Military Press

10, 8, 8, 8

Single Arm Cable Row

3 x 12

EZ Bar Curl

3 x 15

DB Skull Crusher

3 x 15

The conditioning workouts in this program can be done on a treadmill, on the road, stepmill, rower, bike, or even the pool. 1 min Work (hard, but doable pace) 2 min Rest (stand in place or at most a MUCH slower pace) x8 Rounds A general heart rate guide would be 130-140 bpm during, and immediately following, the work period.

5-10 min of Cardio intense enough to break a sweat (i.e. walk, jog, rower, stepmill, bike etc.) 2-3 Rounds 10 Single Leg Glute Bridges 10 Hip Crossovers each way 10 Leg Lowers 10 Lunge and Twist each leg

Trap Bar Deadlift

12, 8, 8, 8

Single Leg RDL

3 x 12

Heels Elevated Goblet Squat

3 x 12

Marching Banded Brace

3 x 15

Half Kneeling Pallof Hold

3 x 0:20

Single Limb Quadruped

3 x 4

The conditioning workouts in this program can be done on a treadmill, on the road, stepmill, rower, bike, or even the pool. 1 min Work (hard, but doable pace) 2 min Rest (stand in place or at most a MUCH slower pace) x8 Rounds A general heart rate guide would be 130-140 bpm during, and immediately following, the work period.

5-10 min of Cardio intense enough to break a sweat (i.e. walk, jog, rower, stepmill, bike etc.) 2-3 Rounds 10 Single Leg Glute Bridges 10 Hip Crossovers each way 10 Leg Lowers 10 Lunge and Twist each leg

DB Reverse Lunge (Front Foot Elevated)

10, 8, 8, 8

DB Lateral Raise

3 x 15

Chest-Supported DB Row

3 x 12

Banded Half Kneeling Glute Bridge

3 x 12

Bicycle Sit-Ups

3 x 15

Triangle Band Pull Aparts

3 x 15