EQUIPMENT
» Resistance Bands
» Kettlebell
» TRX
WARM UP
| Exercise | Sets | Time/Reps | Tempo | Notes |
| Superman | 1 | 10 | 4/2/4 | Advance to lifting 1 leg |
| Band Stretch | 1 | 30s | 4/2/4 | Leg elevated, back foot flat |
| Crab Grab | 1 | 30s | 4/2/4 | Advance to lifting 2 legs |
| Kick Through | 1 | 10 each leg | 4/2/4 |
WORK SET 1
| Exercise | Sets | Reps | Tempo | Notes/Equipment |
| Press Ups | 3 | 20 | 4/2/4 | Resistance Band |
| Resistance Band Bent Over Row | 3 | 20 | 4/2/4 | Upgrade to TRX or DB |
| Resistance Band Russian Twist | 3 | 20 | 4/2/4 |
WORK SET 2
| Exercise | Sets | Reps | Tempo | Notes/Equipment |
| Close Grip Press Ups | 3 | 20 | 4/2/4 | Knees, full or blocks |
| Single Arm Row with KB | 3 | 20 | 4/2/4 | Kettlebell |
| Single Arm Slider Press Up Plank | 3 | 20 (10/10) | 4/2/4 | Increase range of motion in full press |
WORK SET 3
| Exercise | Sets | Reps | Tempo | Notes/Equipment |
| Shoulder Press | 3 | 20 (10/10) | 4/2/4 | Resistance Band or KB |
| Row | 3 | 20 | 4/2/4 | |
| Slider Mountain Climbers | 3 | 20 (10/10) | 4/2/4 | Upgrade with full press |