Day 1:
GOBLET SQUAT FRONT LOADED
INVERTED SINGLE LEG EXTENSIONS
HAMSTRING HEEL WALKS
DUMBBELL ALTERNATING PEC FLYS
LONG BAND LAT ROW WITH LUNGE
DUMBBELL ALTERNATING SUPINE FRONT AND SIDE BICEP CURLS
DIPS
SIDE PLANK HOLD
BULGARIAN SPLIT SQUATS
DUMBBELL HIGH ROWS ON BENCH
UP DOWNS- INTERMEDIATE
DUMBBELL ALTERNATING OVERHEAD PRESS

Day 2:
CURTSEY LUNGE ELEVATED
HEEL SUPPORTED LUNGES WITH WEIGHT
PRONE HAMSTRING CURL WITH DUMBBELL
PLANK LATERAL WALKS
RENEGADE ROWS ON KNEES
DUMBBELL WALL BICEP CURLS
OVERHEAD TRICEP EXTENSION WITH LONG BAND
PLANK TO PIKE TOE TOUCHES
SQUAT SIDE PUSH WITH BAND
DUMBBELL LATERAL RAISES
HAMSTRING SLIDES
DUMBBELL SHOULDER PUSH PULL

Day 3:
LUNGE WITH DEADLIFT 2 DUMBBELLS
QUAD POPPER WITH BAND AND OVERHEAD PRESS
SINGLE LEG LEG PRESS WITH LONG BAND
PUSHUPS WITH STRAIGHT LEGS
STANDING DUMBBELL DOUBLE LAT ROWS
DUMBBELL HAMMER CURLS
FLOOR DOUBLE DUMBBELL TRICEP KICKUP
CORE TWISTS (ADVANCED)
SQUAT WITH BACK LUNGE FRONT LOADED
ARNOLD PRESS
DOUBLE LEG LIFTS WITH DUMBBELL
PALM BICEP CURLS