Saturday, April 11, 2026

Couch stretch 1 minute a side
Elevated pigeon stretch 1 minute a side
Banded side steps 10-15 each side (band above knee)
Banded squats 10 (use band above knee)
3x10 calorie row faster pace each set
3x10 lunge steps 5 each side
3x10 good mornings

Back squats
*heels elevated and close stance
4x7 @70-75%
Split squats
3x12 hold dumbbells at side
Nordics
3x8

3 rounds
20 single arm devil press you pick dumbbell weight
20 box step ups hold same dumbbell 10 each leg
*time frame should be around 10-12 minutes