Saturday, April 25, 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 squat
8x2 @ 83-87%
split squats
3x10 hold dumbbells at side

4 sets
1 minute of max reps per exercise
*no rest between exercises
95#/65# thruster
Pull ups strict
Calorie row
Dumbbell deadlifts you pick weight
rest 1 minute-