Day 1:
SQUAT SIDE STEP WITH LONG BAND
BENCH FROGS WITH BAND
SINGLE LEG DEADLIFT WITH 2 DUMBBELLS
SQUAT WITH DUMBBELL FRONT RAISE
PLANK KNEE TUCKS (CROSS)
SQUAT WITH BACK LUNGE FRONT LOADED
HIP THRUSTERS SHOULDERS ELEVATED WITH BAND
PRONE SINGLE LEG HAMSTRING CURL WITH BAND
CAT COW
FLOOR SLIDES
HEEL ELEVATED HIP THRUSTERS
SIDE LUNGE WITH DUMBBELL

Day 2:
DUMBBELL PEC FLYS
DUMBBELL SINGLE ARM LAT ROW
ELBOW TO HAND PLANK
HIGH TO LOW BACK SQUEEZES WITH BAND
CORE TWISTS (ADVANCED)
OVERHEAD TRICEP EXTENSION WITH LONG BAND
DUMBBELL ALTERNATING HAMMER AND TWIST BICEP CURLS
DUMBBELL ALTERNATING OVERHEAD PRESS
PLANK TO SIDE PLANK
DUMBBELL FRONT RAISES 2 ANGLES
DOUBLE DUMBBELL SKULL CRUSHERS
DUMBBELL PUNCHES

Day 3:
SINGLE LEG LEG PRESS WITH LONG BAND
FIRE HYDRANTS
STANDING HIP ABDUCTION WITH LONG BAND
PLANK
RENEGADE ROWS WITH SINGLE DUMBBELL
BICEP CURL AND LATERAL RAISE WITH LONG BAND
DIPS
PLANK HIP DIPS
ISOMETRIC WALL SQUAT WITH DUMBBELL BICEP CURL
SIDE GLUTE HEEL LIFT
JUMP SQUATS
DUMBBELL DOUBLE SKI KICKS