Thursday, October 8, 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

Bench press
5x5 @76-78%
Dumbbell incline bench
3x12
Dumbbell fly bench
3x12

18 minutes as many reps as possible
16 calorie fan bike
8 devil press 50#/35# dumbbells