Warmup N1

Lateral Lunge x3e Crescent Lunge x3e Spiderman x2e Glute Bridge x5 Superman x5 Bird / Dog x5e

KB_Swing

3 x 6

Side_Plank

2 x 15

Lateral Lunge_

3 x 4

Spiderman Elbow to In-Step

2 x 1

DB Seated Shoulder Press

3 x 5

Band Pull Apart

2 x 10

Hamstring Curl Machine

2 x 6

TRX_Row

2 x 6

Plank_

2 x 35

Deadbug Alternating Legs

2 x 12

Warmup N2

Lunge w/ Twist x3e Spiderman x2e Inchworm x3 SL RDL x5e Shoulder Circles x5e Leg Swings x5e Scorpion x3e Child's Pose

DB Bench_Press

3 x 5

Bar Hang

3 x 0:30

SL Squat to Box

3 x 6

Band Clamshell

3 x 5

KB RDL

3 x 5

Lateral Raise

2 x 20

1 Arm DB Row

2 x 6

Back_Extension

2 x 6

Side_Plank

2 x 20

Straight Leg Sit Up

2 x 10

Warmup N3

walking hamstring x4e quads x4e lateral lunge x3e glute bridge x5 bird/dog x5e lunge matrix x3e

Back_Squat

4 x 4

Pigeon Pose

DB Split Squat

3 x 4

Glute_Bridge

3 x 10

Lat_Pulldown

3 x 8

Cable Tricep Pushdown (rope)

2 x 15

Band Good Morning

2 x 8

Farmer's Carry

2 x 15

1/2 Kneeling Pallof Rotation

2 x 12

Band Deadbug

2 x 12