Day 1:
QUAD 3V LIFTS
DEADLIFTS WITH DUMBBELLS
ISOMETRIC SQUAT WITH LONG BAND OVERHEAD RAISES
PUSHUPS ON KNEES
DUMBBELL HIGH ROWS ON BENCH
DUMBBELL WALL BICEP CURLS
FORWARD LEAN OVERHEAD TRICEP EXTENSION WITH LONG BAND
CRAB TOE TOUCH

Day 2:
HIP THRUSTERS SHOULDERS ELEVATED WITH BAND
STATIC ANTERIOR LUNGE (BEGINNER)
STANDING HIP ABDUCTON WITH LONG BAND
DUMBBELL CHEST PRESS WITH ALTERNATING ELBOWS IN
RENEGADE ROWS ON KNESS
DUMBBELL HAMMER CURLS
DIPS
PLANK HIP DIPS