D AY 1

LOWER BODY
SET SETS REPS EXERCISE TARGET

A1 3 12 - 15 DB HEEL ELEVATED SQUAT QUADS

A2 3 12 E/L BANDED STANDING HIP ABDUCTION GLUTES

B1 3 10 - 12 DB BANDED PAUSED HIP THRUST GLUTES

(3 SEC PAUSE AT THE TOP)

B2 3 10 E/L DB FFE REVERSE LUNGE QUADS/GLUTES

C1 3 15 BANDED QUADRUPED LEG QUADS

EXTENSION

C2 3 20 E/L BANDED KICKBACK (GLUTE MAX) GLUTES

 D AY 2

OVERALL UPPER BODY

SET SETS REPS EXERCISE TARGET

A1 3 10 - 12 DB BANDED SHOULDER PRESS SHOULDERS

*BAND IS OPTIONAL

A2 3 12 BANDED LAT PULLDOWN BACK

B1 3 12 BANDED SEATED ROW BACK

B2 3 12 DB BANDED BICEP CURL BICEPS

C1 3 12 DB SKULL CRUSHER TRICEPS

C2 3 6-8 DB 1 ¼ LATERAL RAISE SHOULDERS

C3 3 15 DB SEATED BENT OVER REAR DELT REAR DELTS

FLY
 D AY 3

REST / ACTIVE RECOVERY

SET SETS TIME EXERCISE TARGET

30 - 45 WALK OUTDOORS OR ON A TREADMILL, BIKE RIDE,

- - -
MIN STRETCHING, ETC.
 D AY 4

HAMSTRINGS & GLUTES

SET SETS REPS EXERCISE TARGET

GLUTES/
A1 3 12 DB RDL HAMSTRINGS

A2 3 15 E/L DB GLUTE FOCUSED STEP UP GLUTES

B1 3 25 DB BANDED KAS GLUTE BRIDGE GLUTES

GLUTES/
B2 3 15 DB SUMO SQUAT HAMSTRINGS

C1 3 15 SLIDING HAMSTRING CURL HAMSTRINGS

DOUBLE BANDED HIP ABDUCTION

20 SEQUENCE - 3 POSITIONS
C2 3 EACH Forward GLUTES
POSITION
Upright
Leaning back
 D AY 5 ( O P T I O N 1 )

FULL BODY CONDITIONING

TIME/
SET SETS EXERCISE TARGET
REPS

1 MIN GLUTES/
A1 3 DB SINGLE ARM SNATCH TO PRESS
6 E/S SHOULDERS

1 MIN
A2 3 DB RENEGADE ROW BACK/CORE
10 E/S

HALF BURPEE
1 MIN
A3 3 AT THE END OF THE 3RD SET REST CARDIO
15
FOR 60 SEC BEFORE MOVING
ONTO THE NEXT BLOCK

1 MIN
B1 3 GOBLET SQUAT QUADS/GLUTES
15

C O N T I N U E S O N T O N E X T PA G E
 D AY 5 ( O P T I O N 1 )

FULL BODY CONDITIONING

TIME/
SET SETS EXERCISE TARGET
REPS

1 MIN
B2 3 DB/KB SWING GLUTES
20

PLANK SHOULDER TAP - JUMP

1 MIN
B3 3 AT THE END OF THE 3RD SET REST CARDIO
10
FOR 60 SEC BEFORE MOVING
ONTO THE NEXT BLOCK

1 MIN BICEP CURL 10 + DB HAMMER

C1 3 BICEPS
10 + 10 CURL 10

C O N T I N U E S O N T O N E X T PA G E
 D AY 5 ( O P T I O N 1 )

FULL BODY CONDITIONING

TIME/
SET SETS EXERCISE TARGET
REPS

1 MIN
C2 3 DB SKULL CRUSHER - LEG RAISE TRICEPS/CORE
15

1 MIN DB PLANK PULL THROUGH - KNEE

C3 3 CORE
6 DRIVE

C O N T I N U E S O N T O N E X T PA G E
 D AY 5 ( O P T I O N 1 )

FULL BODY CONDITIONING

OPTIONAL ABS CIRCUIT FOLLOW ALONG

SET SETS TIME EXERCISE TARGET

D1 2-3 40:10 DB SPRINTER CRUNCH ABS

D2 2-3 40:10 DB STRAIGHT LEG REVERSE ABS

CRUNCH

D3 2-3 40:10 PLANK CORE

 D AY 5 ( O P T I O N 2 )

OVERALL UPPER BODY

TIME/
SET SETS EXERCISE TARGET
REPS

A1 3 8 - 10 BANDED WIDE GRIP LAT BACK

PULLDOWN

A2 3 8 - 10 BANDED CLOSE GRIP LAT BACK

PULLDOWN

8 - 10 BANDED ALTERNATING SHOULDER

B1 3 SHOULDERS
E/A PRESS

10 - 12 BANDED SINGLE ARM LATERAL

B2 3 SHOULDERS
E/A RAISE

C1 3 12 DB BENT OVER ROW BACK

C2 3 6-8 DB BICEP CURL - 5 SEC ECCENTRIC BICEPS

C3 3 15 TRICEP DIPS TRICEPS

 M Y D AY M Y W AY

HIIT
SET SETS TIME EXERCISE TARGET

A1 8 20:10 FROG HOPS X 3 TO PLANK FULL BODY

B1 8 20:10 BEAR SHOULDER TAP TO KICK UP FULL BODY

C1 8 20:10 SIDE LUNGE TO KNEE DRIVE JUMP LEGS

D1 8 20:10 ROLL TO PLANK FULL BODY

E1 8 20:10 FORWARD & BACKWARD SUMO JUMPS LEGS

F1 8 20:10 INCHWORM - KNEE DRIVE FULL BODY

G1 8 20:10 KNEE DRIVE - LUNGE SWITCH LEGS

H1 8 20:10 PAUSED BICYCLE CRUNCH CORE

 M Y D AY M Y W AY

ABS & BUBBLE BUTT

SET SETS REPS EXERCISE TARGET

A1 3 15 E/L BANDED QUADRUPED 1 ¼ GLUTES

KICKBACK

A2 3 12 E/L DB BENCH ASSISTED SINGLE LEG GLUTES

RDL

B1 3 15 BANDED GOOD MORNING GLUTES/

HAMSTRINGS

SIDE LYING HIP ABDUCTIONS -

15 REPS IN EACH POSITION
15 + 15
B2 3 1 ¼ reps GLUTES
+ 15
Top range pulses
Full range

C1 3 15 DB OH REVERSE CRUNCH ABS

C2 3 20 DB CRUNCH ABS

C3 3 10 E/S PLANK DB PULL THROUGH ABS