Side Laying Powell Raise

2 x 10

Overhead Press

5 x 12

Lat Pull Downs - Supinated Grip

5 x 12

Dumbbell Wide Upright Rows

4 x 12

T-Bar Chest Supported Rows - Neutral Grip

4 x 12

4-way Delt Raises

3 x 5

Swiss Ball Bent Leg Lowers

3 x 12

Lateral Band Walks

2 x 12

Back Squat - Short Form

5 x 10

Barbell Step Back Lunges

4 x 12

Prone Hamstring Curls

4 x 10

Barbell Hip Bridges

8, 10, 12, 12

Rope Cable Push Twist

3 x 12

External Rotation - Elbow on knee w/DB

2 x 10

Flat Bench Press - Short form video

5 x 12

Chin Ups - Neutral

5 x 12

Dips

4 x MAX

Low Cable Rows - Pronated

4 x 12

Incline Offset DB Curls

10, 12, 15

Seated French Press w/DB

10, 12, 15

Single Leg Box Step Downs

2 x 8

Wood Chops - High to Low

2 x 12

Barbell Deadlift - Long Form Video

5 x 8

Walking Lunges w/Dumbbells

4 x 16

Swiss Ball 1 & 1/4 rep Hamstring Curls

4 x 8

Wall Balls

3 x 15

Lateral Lunges + DB Swing Through

3 x 8

Rowing

3 x 15