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KB Lunges:
53+72×10
53+72×10
53+72×10
53+72×10
KB Split Squats:
53+72×10-10
53+72×10-10
53+72×10-10
KB Squats (various stances):
106×10
106×10
106×10-10
106×10-10-10
Band Single-leg Extensions:
purple ×10-10
purple ×10-10
purple ×10-10
purple ×10-10
purple ×10-10
purple ×10-10
purple ×20 (both legs – toes out)
purple ×20 (both legs – neutral)
purple ×20 (both legs – toes in)
KB Shrugs:
88+106×20
88+106×20
88+106×20
88+106×20
Band Face Pulls (pulling to chest, single band, superset with pulldowns):
green ×15
green+purple ×15
green+purple ×15
Pulldowns (overhand grip):
blue+green ×10
blue+green ×10
blue+green ×12
Hammer Chins:
×10
×10
×10
Hanging Scapular Retractions:
×10
×10
×10
Lying Leg Lifts:
double red ×10
double red ×10
double red ×10
V-Sit Leg Extensions:
double red ×10
double red ×10
double red ×10
Band Pull-Aparts:
red ×25
red ×25
red ×25
red ×25
Duration: 38 minutes