Day 1 Day 2 Day 3 Day 4 Day 5

Jump squats Jump squats

(3sets15preps) (3sets15preps)
Resista Cardio day
nce band clam 10minutes Resistance band
shells(3set15preps) per side clam
shells(3set15preps)
per side
Reverse table Reverse table
up(3sets15preps) up(3sets15preps)

Resistance band
Resistance band glute
glute
bridge(3set15preps)
bridge(3sets15prep
s)
Front Front
kick(3sets15preps) kick(3sets15preps)

Resistance band side Resistance band

steps(3sets30preps) side
steps(3sets30preps)

Seated rowing Seated rowing

(3sets15preps) (3sets15preps)

Single leg hip

Single leg hip
raises(3sets15preps
raises(3sets15preps)per side
)per side
Leg curl prone Leg curl prone
(3sets15preps) (3sets15preps)

Adductor knee
Adductor knee raises(3sets15preps
raises(3sets15preps)per side )per side
Overhead Overhead outward
outward push push(3sets15preps)
(3sets15preps)
Donkey
Donkey
kicks(3sets15preps)per side
kicks(3sets15preps)
per side
 Scapular Scapular
retraction(3sets15 retraction(3sets15p
preps) reps)

Lyinng side leg

Lying side leg lift(3sets15preps)
lift(3sets15preps)per side per side

Seated bicep Seated bicep

curls(3sets15prep curls(3sets15preps)
s)
Squats to side leg
Squats to side leg
raises(3sets15preps)
raises(3sets15preps)per side
per side