10 min cardio of choice: bike, incline walk, stair stepper 3x 10 walking lunges, 10 jumping lunges, 10 Banded Monster Walk

Heel Lifted 3/4 Goblet Squats

4 x 15

Bulgarian Split Squat

4 x 8

Smith Machine Sumo Squat

3 x 12

Dumbbell Sumo Squat Pulses

3 x 8

Smith Machine Split Stance Squat

3 x 8

Banded Glute Bridge March On Bench

3 x 20

Single Leg Weighted Toe Touches

3 x 10

10 min Flow for quality – 10 Plank Shoulder Taps, 10 Plank Toe touches, 10 Bird Dog, 20 Banded Curls, 20 Banded Front Raise

Barbell Strict Press

4 x MAX

Alternating DB Front Raise

3 x 16

DB Lateral Raise

3 x 12

Dumbbell Floor Press

3 x 20

DB Floor Skull Crushers

3 x 10

21s Bicep Curls

3 x 21

Dip Machine

3 x 12

Dumbbell Full Body Crunch

3 x 20

3x 10 Cat/Cow, 10 Thread the needle, 20 Plank Pull Throughs, 10 Banded Rows

V Bar Seated Row

4 x 15

Supinated Dumbbell Row

4 x 12

Weighted Strict Pullup

3 x 10

Dumbbell Reverse Fly

3 x 10

DB Rear Foot Elevated RDL

3 x 12

Toe Elevated DB RDL

3 x 12

DB Frog Glute Bridge

3 x 20

Back Extension

3 x 15