Day 1:
WALL SQUAT
ALTERNATING STEP OVERS
SINGLE LEG LEG PRESS WITH LONG BAND
CORE SLIDE
RENEGADE ROWS ON KNEES
DUMBBELL TOUCHING HAMMER CURLS
SINGLE DUMBBELL OVERHEAD TRICEP EXTENSION
CRAB TOE TOUCH
STANDING KICK BACKS WITH LONG BAND
PALM BICEP CURLS
DEADLIFTS WITH DUMBBELLS
STATIONARY FRONT AND BACK LUNGE

Day 2:
BULGARIAN SPLIT SQUATS
WALKING LUNGES WITH WEIGHTS
LEG EXTENSION WITH DUMBBELL
DUMBBELL CHEST PRESS
LONG BAND LAT ROW WITH LUNGE
SQUAT WITH DUMBBELL BICEP CURL INTO OVERHEAD PRESS
SINGLE DUMBBELL SKULL CRUSHER WITH ELBOWS IN TRICEP EXTENSION
CORE TWISTS
SHOULDER ROTATIONS
FLOOR HIGH BACK ROWS WITH BAND AROUND FEET
SUPERMAN
DUMBBELL WALL BICEP CURLS

Day 3:
SINGLE LEG DEADLIFT WITH 2 DUMBBELLS
SQUAT SIDE STEP WITH LONG BAND
BENCH FROGS
DUMBBELL ALTERNATING PEC FLYS
DUMBBELL SINGLE ARM LAT ROW
DUMBBELL ALTERNATING FRONT AND SIDE HAMMER CURLS
FORWARD LEAN OVERHEAD TRICEP EXTENSION WITH LONG BAND
SINGLE LEG LIFTS
DUMBBELL HIGH ROWS ON BENCH
SIDE LUNGE WITH DOUBLE DUMBBELL BICEP CURL
BICYCLE CRUNCHES
HIGH TO LOW BACK SQUEEZES WITH BAND