Day 1: Squat - vert

Cat/cow 10/10
Banded side bends 10/10
Kneeling T-rotations 10/10
Side plank hip dips 10/10
Banded Glute Bridge x10
Lying wall leg scissors 10/10

1 set 

DB Suitcase Squat(Spanish Squat Option)
3 sets

SL step downs 10/10
3 sets 

DB lateral lunge Iso 25s/25s
SA Rack leaning lateral raise 8/8
2-3 sets

SA DB Push press x10
TRX Row/ Barbell inverted row x10
3 sets

gun show


Day 2: hinge - horizontal 

Birddog 10/10
Band Pullover dead bug 10/10
Side plank from knees 30s/30s
Kneeling T-rotations 10/10
Hip Circles(hula hoops) 10/10
Lying wall leg scissors 10/10
1 set 

low incline DB bench press x10
DBChest Fly x10
3 sets 

BB pushup x10
Band Tricep kickback 8/8
3 sets 

Pogo Hops x20
Tib raises x20
2-3 sets

Dowel hinges x10
Banded good mornings x10
2-3 set

BB Rack pulls x10
2-3 sets