Day 1:
HAMSTRING PULL THROUGH WITH BAND
BENCH FROGS WITH BAND
SINGLE LEG BRIDGES
DUMBBELL ALTERNATING CHEST PRESS
DUMBBELL SINGLE ARM LAT ROW
DUMBBELL LARGE TWIST BICEP CURLS
SHOULDER ROTATIONS
SQUAT KNEE OBLIQUE RAISES
DEFICIT INNER THIGH RAISES
SINGLE DUMBBELL SKULL CRUSHERS
STANDING HORIZONTAL BACK SQUEEZE WITH BAND
SQUAT WITH DUMBBELL BICEP CURL

Day 2:
SLIDE LUNGES
GLUTE PULSES WITH DUMBBELL
SQUAT WITH DUMBBELL FRONT RAISE
PLANK LATERAL WALKS
RENEGADE ROWS WITH SINGLE DUMBBELL
WALKING HIGH KNEE WITH DUMBBELL BICEP CURL
DUMBBELL SINGLE ARM SKI KICKS
FLOOR CRUNCHES FEET SUPPORTED
UP DOWNS- ADVANCED
STANDING HIP ABDUCTION WITH LONG BAND
LONG BAND LAT ROW WITH LUNGE
CRAB TOE TOUCH

Day 3:
GOBLET SQUAT FRONT LOADED
SINGLE LEG SHOULDER ELEVATED HIP THRUSTER WITH DUMBBELL
DEFICIT GLUTE HEEL RAISES
DUMBBELL PEC FLYS
FLOOR BACK ROWS WITH BAND AROUND FEET
DUMBBELL ALTERNATING SUPINE FRONT AND SIDE BICEP CURLS
FLOOR DOUBLE DUMBBELL TRICEP KICKUP WITH ALTERNATING ELBOWS IN
PLANK TO PIKE TOE TOUCHES
SIDE LUNGE WITH SINGLE DUMBBELL BICEP CURL INTO OVERHEAD PRESS
DUMBBELL SIDE BENDS
SQUAT SIDE PUSH WITH BAND
PLANK