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!

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!