Week 4 Day 4

Fly on all fours 15/15/15/15

Row on all fours 30/30/25/30

Push up on ball

Back extension with band 

Week 4 day 3 

Love this one and the shout out ❤️

Curtsy squat and toe raise 35/45

Lunge with band 20/30

Dragon tail 20/30

Didn’t leave myself enough time today to finish 😞

Week 4 Day 2

Side plank push up row 20/15/15

Curl/press/lat 15/15/15

Landmine row 35/35/35

Week 4 Day 1

Single lunge 20s/30s + band/40s

Hip thrusters 20/30/40

Single leg lower 20s/30s/40s dropped for last few reps

Step ups 20s/30s/40s dropped for last few reps

Grip strength holding me back! Also heart rate way up there. Nice one!

Week 3 Day 5

Around the world 25/30/35

Side crunches 12.5/15/20 + band

External single leg rotation band

Metronome 40/40/40

Week 3 Day 4

Incline chest press 15s/20s/25s then drop down to 20s and 17.5s

Incline fly both hand positions 12.5s/15s/20s and dropped to 17.5/15s 

Row 12.5s/15s/20s

Push ups started full and ended modified off bench for wrist pain 

I forgot how much the incline changes how much I can lift. So hard!

Week 3 Day 3

Wide squat 40, 50, 60

Narrow squat 40, 50, 60

Seated deadlift 25, 30

Bridge heavy band 

Week 3 Day 2

Upright row 15s, 20s, 22.5s, 22.5s

Arnold’s 10s, 12.5s, 20s, 20s Failure after 3

21s 15s, 17.5s, 17.5s, attempt 20, 17.5s

Tricep push ups on bench

Snatch 12.5s, 15s, 20s, attempted 22.5s, 20s

Week 3 Day 1

Goblets 30, 40, 50

Wall ball squats 60, 80, 100

Hamstring curls band

Hip thrusts on floor 50, 70, 80

Bear hold - lots of breaking, difficult position to hold with angry wrist/thumb

Week 2 Day 4

Row/Fly 30, 25, 22.5

Push ups on ball - modified as needed for wrist

Single chest press 30s, 25s, 22.5s - I wanted to do 40s but I couldn’t rack it on my own 

Single fly 25s, 20s, 17.5s