Week 3-4

Name*
Date
Day 1

Body Weight Walking Lunges	10 down/10 back
Set 1	LBS
Set 2 Walking Lunges	10LBS in each hand. 10 down/10 back
Set 3	10LBS in each hand. 10 down / 10 back


DB Thrusters	15 reps/ 10 lbs in each hand. 90 secs rest in between sets
Set 1	LBS
Set 2	LBS
Set 3	LBS


DB RDL	15 reps. Push the weight
Set 1	LBS
Set 2	LBS
Set 3	LBS


Banded Lateral walks	12 Reps down, 12 back. Band should go directly above knees. Stay low
Set 1	LBS
Set 2	LBS
Set 3	LBS


Banded Glute kickbacks	15 on each leg. Big squeeze at the top. Externally rotate your toe.
Set 1	LBS
Set 2	LBS
Set 3	LBS


Curtsey Step Ups	12Reps on each leg. one leg at a time. 10 lbs in each hand
Set 1	LBS
Set 2	LBS
Set 3	LBS
Day 2

DB Lateral Raises	15 reps. 8 lbs
Set 1	LBS
Set 2	LBS
Set 3	LBS


Tricep Dips on bench	20 Reps
Set 1	LBS
Set 2	LBS
Set 3	LBS


DB Rear Delt Fly	12 Reps / 8 lbs
Set 1	LBS
Set 2	LBS
Set 3	LBS


Push Ups	12 Reps, modified version either on knees or bench. make sure elbows treat a 45 degree angle.
Set 1	LBS
Set 2	LBS
Set 3	LBS


Seated DB Neutral Grip Shoulder Press	15 reps / 10 lbs in each hand
Set 1	LBS
Set 2	LBS
Set 3	LBS


Tricep Kickbacks	12 Reps , 10 lbs
Set 1	LBS
Set 2	LBS
Set 3	LBS
Day 3

Burpees	10 reps/ 45 sec rest
Set 1	10LBS dbs each hand
Set 2	LBS
Set 3	LBS


Heel Elevated Squats	12 Reps / 15 lb DB.
Set 1	LBS
Set 2	LBS
Set 3	LBS


Deficit Reverse Lunge	12 Reps on each leg, one leg at a time. stand on plate. lower knee down to ground
Set 1	LBS
Set 2	LBS
Set 3	LBS


Banded Hip Thrust	20 Reps / 40 lb DB
Set 1	LBS
Set 2	LBS
Set 3	LBS


Hamstring Curls on Exercise Ball	15 Reps
Set 1	LBS
Set 2	LBS
Set 3	LBS


Banded Quadruped Hip Extension	15 Reps on each leg. One Leg at a time
Set 1	LBS
Set 2	LBS
Set 3	LBS
Day 4

DB Lat Pull Over	12 Reps / 10 lbs
Set 1	LBS
Set 2	LBS
Set 3	LBS


Iso hold Bicep Curl	12 Reps one arm at a time. other arm is holding the DB at 90 degrees. then switch
Set 1	LBS
Set 2	LBS
Set 3	LBS


DB Rows	12 reps / 15 lb DB
Set 1	LBS
Set 2	LBS
Set 3	LBS


DB Hammer Curls	15 Reps 10 lbs
Set 1	LBS
Set 2	LBS
Set 3	LBS


Bent Over Rows	12 Reps 15 lb dbs in each hand
Set 1	LBS
Set 2	LBS
Set 3	LBS


Mountain Climbers	30 secs on , 30 secs rest. 3 rounds. Keep hips down. Knees rightward chest.
Set 1	LBS
Set 2	LBS
Set 3	LBS

Day 5

Lateral Walks	12 down/ 12 back.
Set 1	LBS
Set 2	LBS
Set 3	LBS


Hip Thrusts	25 Reps. 50 lbs DB
Set 1	LBS
Set 2	LBS
Set 3	LBS


Gob Squats	20 REPS/ 20 lb DB
Set 1	LBS
Set 2	LBS
Set 3	LBS


DB Deadlidts	12 Reps 15 lbs DBS in each hand
Set 1	LBS
Set 2	LBS
Set 3	LBS


Bulgarian Split Squat	12 Reps on each leg. Bodyweight
Set 1	LBS
Set 2	LBS
Set 3	LBS


Sprints	20 secs on 40 sec recovery. A total of Five Sprints. 100 percent all out.
Set 1	LBS
Set 2	LBS
Set 3	LBS
Daily Abs

Planks	30 Seconds
Set 1	LBS
Set 2	LBS
Set 3	LBS


Alternate Pikes	20 Reps
Set 1	LBS
Set 2	LBS
Set 3	LBS


Russian Twists	30 Seconds
Set 1	LBS
Set 2	LBS
Set 3	LBS


Leg Raises	15 Reps
Set 1	LBS
Set 2	LBS
Set 3	LBS


Ball Crunches	25 Reps
Set 1	LBS
Set 2	LBS
Set 3	LBS


Mountain Climbers	45 secs/
Set 1	LBS
Set 2	LBS
Set 3	LBS

Day 1

Day 2

Day 3

Day 4

Day 5

Daily Abs