Week 6 Day 1

Single side dead lift 20/30/40 dumbell

Single side kb knee raise 20/20/20

Step ups  w/ knee raise 20s/25s/30s

Lunge 20s/25s/30s

Single leg drivers in bridge w/ med fabric band holding 20lb kb overhead 

Week 5 day 4

Land mine row w/ db 40/45/50

Sit and fly 20s/20s/20s

Pull ups on bar a/ chair

Back extensions 0/0/10

Push up plus hovering with band (arms shaking!)

Week 5 Day 3

Calf raises 30/40/50

Abductors/abductors heavy band and sliders

Narrow banded squats 30s/40s/50s

Sumo squat/deadlift 30s/40s/50s

Hip raises 

Week 5 Day 2

Triceps dips 50/50/50

Bicep hammer curls 25s/20s/15s

Half moon lat raises 20s/15s/10s

W lats 20s/15s/10s

Tricep push ups modified

DL 80/100/100 with dumbbells

Clean squat 15s/20s/25s

Leg press 60/80/85 max Due to grip!

Hamstring curls 20/25/30

Wall sit 20/25/30

Phase 2 Day 1 

Lunges 0/50/50

SLDL 50/50/50

Cross lunge/squat 0/50/50

Nice sweat! 

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!