Simplified


Focus: Strength,Core, Stability and
              Conditioning

Day1:

     Compound Movement:
     Deadlift
     Hamstrings and Core Stability,

A1:KB Sumo Romanian Deadlift
     Sets:3 4-6(8-10) Weight:

A2: Banded or Cable Lat Pulldowns
      Sets:3 Reps:10-12(15) Weight:

B1:DB Bench Rows
     Sets:3 Reps:8-10(12)per side    
     Weight:

B2: Banded or Cable Seated Rows
      Sets:3 Reps:8-10(12)    
      Weight:

C1: DB Rack Supported Split Stance
      Sets:3 Reps:8-10(12)per side    
      Weight:

C2: Hip Thrusts 2s Hold
       Sets:3 Reps:8-12 Weight:
        
C3: Bicep Curls LH/SH
       Sets:3 Time:45s Weight:

 Day2:
Glute, Hamstring & Core

A1:Hip Thrust 2s Hold
Sets:3 Reps:8-10(12) Weight:

A2:Elevated Dumbbell Step Back Lunges 2s Hold
Sets:3 Reps:8-10(12) Weight:

B1:Banded Crab Walks
Sets:3 Reps:20 Weight:

B2:Banded Push Press 1s Hold
Sets:3 Reps:8-10(12) Weight:

C1:Paloff Walkouts
Sets:3 Reps:8-10(12)per side Weight:

C2:Paloff Figure 8
Sets:3 Reps:8-10(12) Weight:

C3:Seated Single Arm Lat Pulldowns 2s Hold
Sets:3 Reps:8-10(12) per side Weight:

D1: Incline Chest Press 2s Hold
Sets:3 Reps:8-10(12) Weight:

D2:Seated Single Arm Lat Pulldowns 2s Hold
Sets:3 Reps:8-10(12) Weight:


Day3:
Cardio & Core

A1: Med BallSlams
Sets:3 Reps:4-6 Weight:

A2: Treadmill
Sets:3 Time:5min Weight:

B1:Banded Trunk Rotations
Sets:3 Reps:8-10(12)per Side
Weight:

B2: Banded Split Stance Rows
Sets:3 Reps:8-10(12) per side
Weight:

C1: Seated Dumbbell Hammer Curls
Sets:3 Reps:8-10(12) Weight:

C2:Bench or BB Plank Mountain Climbers
Sets:3 Reps:20 Weight:

C3: Weight DeadBugs
Sets:3 Reps:20 Weight: