Day 1:
LUNGE WITH DEADLIFT 2 DUMBBELLS
TRIPLE GLUTE TOE TOUCH WITH BAND
STEP UPS
HAMSTRING SLIDES
SIDE PLANK DIPS
CLAMS WITH BAND FEET TOGETHER OFF FLOOR
PRONE HAMSTRING CURL WITH DUMBBELL
DEFICIT GLUTE HEEL RAISES
SIDE PLANK HOLD
GLUTE BRIDGES WITH DUMBBELL
LATERAL BAND WALKS
QUAD 3V LIFTS

Day 2:
PUSHUPS WITH STRAIGHT LEGS
DUMBBELL REVERSE FLYS
PLANK PUSH WEIGHT
PLANK PULL WEIGHT
CRAB TOE TOUCH
STANDING DUMBBELL DOUBLE LAT ROWS
FLOOR DUMBBELL EXTERNAL SHOULDER ROTATION
DUMBBELL CROSS BODY HAMMER CURLS
CORE SLIDE
ISOMETRIC WALL SQUAT WITH DUMBBELL BICEP CURL
DUMBBELL SINGLE ARM SKI KICKS
SUPERMAN

Day 3:
GLUTE PULSES WITH DUMBBELL
SINGLE LEG SIT DOWNS
HAMSTRING HEEL WALKS
DUMBBELL ALTERNATING PEC FLYS
STANDING HORIZONTAL BACK SQUEEZE WITH BAND
DUMBBELL TOUCHING HAMMER CURLS
OVERHEAD TRICEP EXTENSION WITH LONG BAND
DUMBBELL SIDE BENDS
SINGLE LEG SHOULDER ELEVATED HIP THRUSTER
DUMBBELL BICEP CURL AND OVERHEAD PRESS
SINGLE DUMBBELL LAT ROW WITH GLUTE KICKBACK
SHOULDER ROTATIONS