Weeks 3 & 4

Warm up – pick 1 of the following:

A. 15 minute run
B. Stair master level 5-7 for 15 minutes (try not to hold railings)
C. Treadmill with incline at 8 and speed at 3.0 (try not to hold railings) for 15 minutes

Legs: Day 1

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded donkey kicks 3×15
Banded Hip extensions 3×15
Floor glute raises 3×15
Banded side steps 3×45 seconds

 

Back squats 3×12
Bulgarian squats 3×10
Hip thrust 3×12

 

Hip abductors 3×12
Forward lunge 3×12 each leg
Reverse lunges 3×12 each leg
Pulse squats 3×15

 

Leg curls 3×15
Leg extensions 3×15
Side lunges 3×12

 

Stretch: 10 minutes

 

Chest: Day 2

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded donkey kicks 3×15
Banded Hip extensions 3×15
Floor glute raises 3×15
Banded side steps 3×45 seconds

 

Barbell front raise 3×10
Dumbbell side raise 3×10
Rear delt flies 3×10

 

Dumbbell incline bench 3×10
Dumbbell flat bench 3×10
Push ups 3×8
Burpees 3×10

 

Stretch: 10 minutes

 

Back: Day 3

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded donkey kicks 3×15
Banded Hip extensions 3×15
Floor glute raises 3×15
Banded side steps 3×45 seconds

 

Cable pull over 3×12
Dumbbell rows 3×12
Barbell rows 3×10

 

Dumbbell deadlifts 3×10
Good mornings 3×10
Hip abductors 3×10
Burpees 3×10

 

Stretch: 10 minutes

 

Legs: Day 4

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded donkey kicks 3×15
Banded Hip extensions 3×15
Floor glute raises 3×15
Banded side steps 3×45 seconds

 

Back squats 3×12
Bulgarian squats 3×10
Hip thrust 3×12

 

Hip abductors 3×12
Forward lunge 3×12 each leg
Reverse lunges 3×12 each leg
Pulse squats 3×15

 

Leg curls 3×15
Leg extensions 3×15
Side lunges 3×12
Burpees 3×8

 

Stretch: 10 minutes

 

Shoulders/Arms: Day 5

Stretch: 10 minutes

Warm up: Pick one of the options above A, B, or C

Banded donkey kicks 3×15
Banded Hip extensions 3×15
Floor glute raises 3×15
Banded side steps 3×45 seconds

 

Push press 3×10
Front raise 3×12
Side raise 3×12

 

Dumbbell curls 3×12
Skull crushers 3×10
Dumbbell upright rows 3×10

 

Cable curls 3×12
Tricep extensions 3×10

 

Stretch: 10 minutes

 

Rest: Days 6 & 7

Stretch: 10 minutes