Week 1-2

Name*
Date
Day 1

Heel Elevated BW Squats	15 Reps
Set 1	LBS
Set 2	LBS
Set 3	LBS


BW Reverse Lunges	12 Reps on each leg. One leg at a time.
Set 1	LBS
Set 2	LBS
Set 3	LBS


DB RDL	12 Reps
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 Bridge	25 Reps. Drive through Heels. Big squeeze at the top.
Set 1	LBS
Set 2	LBS
Set 3	LBS


Step Ups	12Reps on each leg. one leg at a time.
Set 1	LBS
Set 2	LBS
Set 3	LBS
Day 2

Y Raises	12 Reps
Set 1	LBS
Set 2	LBS
Set 3	LBS


Tricep Dips on bench	15 Reps
Set 1	LBS
Set 2	LBS
Set 3	LBS


DB Lateral Raises	12 Reps
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	12 Reps. palms facing in
Set 1	LBS
Set 2	LBS
Set 3	LBS


Tricep Kickbacks	15 Reps
Set 1	LBS
Set 2	LBS
Set 3	LBS
Day 3

Lunges	12 Reps
Set 1	10LBS dbs each hand
Set 2	LBS
Set 3	LBS


Heel Elevated Squats	12 Reps
Set 1	LBS
Set 2	LBS
Set 3	LBS


Curtsey Lunge	12 Reps on each leg, one leg at a time
Set 1	LBS
Set 2	LBS
Set 3	LBS


Hip Thrust	20 Reps
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


Split Squats	12 Reps on each leg. One Leg at a time
Set 1	LBS
Set 2	LBS
Set 3	LBS
Day 4

DB Rows	12 Reps
Set 1	LBS
Set 2	LBS
Set 3	LBS


Bicep Curls	12 Reps
Set 1	LBS
Set 2	LBS
Set 3	LBS


Jumping Jacks	1 min , 30 secs rest in between each set
Set 1	LBS
Set 2	LBS
Set 3	LBS


DB Hammer Curls	12 Reps
Set 1	LBS
Set 2	LBS
Set 3	LBS


Renegade Rows	12 Reps (Get into push up position with weights in each hand. Row one weight up towards your hip. Alternate sides.
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

DB Thrusters	30 secs
Set 1	LBS
Set 2	LBS
Set 3	LBS


Box Squats	Sit down on a chair or box that is challenging height. you can add weight as needed.
Set 1	LBS
Set 2	LBS
Set 3	LBS


Banded Hip Thrusts	20 Reps
Set 1	LBS
Set 2	LBS
Set 3	LBS


DB RDLS	12 Reps
Set 1	LBS
Set 2	LBS
Set 3	LBS


Sumo Squats	12 Reps
Set 1	LBS
Set 2	LBS
Set 3	LBS


Banded lateral walks	20 Reps
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


Captian’s Chair Hanging Leg Raises	15 Reps
Set 1	LBS
Set 2	LBS
Set 3	LBS

Day 1

Day 2

Day 3

Day 4

Day 5

Daily Abs