Day 1:
PRONE HAMSTRING CURL WITH DUMBBELL
FORWARD AND BACKWARD LUNGE WITH OVERHEAD PRESS
SQUAT SIDE PUSH WITH BAND
DUMBBELL ALTERNATING CHEST PRESS
DUMBBELL REVERSE FLYS
DUMBBELL CROSS BODY SUPINE BICEP CURLS
SINGLE DUMBBELL OVERHEAD TRICEP EXTENSION
PLANK KNEE TUCKS (ALTERNATING)
UP DOWNS- ADVANCED
DUMBBELL PUNCHES WITH SUMO SQUATS
ICE SKATERS
FORWARD LEAN REAR DELT WITH BAND

Day 2:
DEADLIFTS WITH DUMBBELLS
WALL SQUAT WITH LEG EXTENSION
HAMSTRING SLIDES
DUMBBELL SHOULDER PUSH PULL
STANDING DUMBBELL DOUBLE LAT ROWS
DUMBBELL LARGE TWIST BICEP CURLS
SINGLE DUMBBELL SKULL CRUSHER WITH ELBOWS IN TRICEP EXTENSION
CRAB TOE TOUCH
DUMBBELL HIGH ROWS ON BENCH
STATIONARY FRONT AND BACK LUNGE
DUMBBELL HIGH PULLS
SQUAT PULSES

Day 3:
HEEL SUPPORTED LUNGES WITH WEIGHT
DEFICIT GLUTE HEEL RAISES
SINGLE LEG BRIDGES
DUMBBELL ALTERNATING PEC FLYS
FLOOR BACK ROWS WITH BAND AROUND FEET
DUMBBELL SUPINE BICEP CURLS
DUMBBELL SINGLE ARM SKI KICKS
OBLIQUE HEEL TOUCHES
SHOULDER ROTATIONS
QUAD POPPER WITH BAND
FLOOR CRUNCHES
SLIDE LUNGES