A1) Dumbbell Split Squat

3 sets, 8-10 reps/leg, @2121, rest 60 sec

*If the weight is too much please drop this down to bodyweight only and work on form.

A2) Banded VMO Drill

3 sets, 20 reps/leg, rest 60 sec

*Work on contracting your quad at the top of each rep. Make sure you have tension on the band the whole time.

B1) Banded Shoulder External Rotation

3 sets, 12 reps/side, @3111, rest 60 sec

*Keep your elbow tight to your side the whole time. 

B2) Single Arm Dumbbell Row

3 sets, 6-8 reps/side, @31X1, rest 60 sec

*Work on form and tight core before adding more weight.

C) Steady Pace:

30 alt box step ups
30 alt plank shoulder taps
30 russian KB swings

*the goal of this is to work through it with as few breaks as possible. Break the sets up as needed to complete it safely.

A1) Single Arm Wall Assisted Single Leg Romanian Deadlift

3 sets, 8 reps/leg, @31X1, rest 60 sec

*If the weight is too much please drop this down to bodyweight only and work on form.

A2) Calf Raise Ball Squeeze

3 sets, 15 reps, @1111, rest 60 sec

*Work on getting good contraction of the calf muscle over the height you lift to.

B1) Single Arm Dumbbell Bench Press

3 sets, 8-10 reps/side, @31X1, rest 60 sec

*Work on tucking your feet to your butt and pinching your shoulder blade into your spine on each rep.

B2) Ring Row

3 sets, 8 reps, @40X1, rest 60 sec

*Work on keeping your shoulders away from your ears.

C) Bike Work:

15 cal bike @ 80% effort
rest 1:30
x 4 sets

A1) Dumbbell Floor Press

3 sets, 10-12 reps, @2121, rest 60 sec

*Work on pinching your shoulder blades together at the bottom of each rep for better dumbbell stability.

A2) Bent Over Dumbbell Row

3 sets, 8 reps/side, 31X1, rest 60 sec

*Work on form and making sure your core is tight to protect your lower back. Don't forget to breath.

B1) RNT Lateral Step Down

3 sets, 10 reps/leg, @3111, rest 60 sec

*Use a moderate band and work on control. No extra weight here.

B2) Dual Kettlebell Sumo Deadlift

3 sets, 12 reps, @3131, rest 60 sec

*Really focus on hinging this movement and feeling it in your hamstrings and glutes. If you only have dumbbells or one KB, flip the DB on its side and use it or use a single KB. 

C) EMOM for 6 min:

Min 1 - 45 sec bike @ 85% effort
Min 2 - 45 sec front leaning rest

*EMOM = every minute on the minute. You are only going to do one exercise a minute until you are done. That means you get 15 sec of rest between movements.