• General Notes

Weeks 1-4

• Exercise mat
• Flat bench
• Dumbbells
• Exercise box
• Cable lat pulldown machine
• 45-degree back extension apparatus

Day A

• Side lying abduction —1 set of 15-30 reps (each side)

• Reps, Seconds

• Front plank —1 set of 20-120 seconds

• Seconds

• Side plank from knees —1 set of 20-60 seconds (each side)

• Seconds

• Bodyweight glute bridge —3 sets of 10-20 reps

• Weight, Reps

• One-arm row —3 sets of 8-12 reps (each side)

• Weight, Reps

• Dumbbell bench press —3 sets of 8-12 reps

• Weight, Reps

• Bodyweight box squat —3 sets of 10-20 reps

• Weight, Reps

• Dumbbell Romanian deadlift —3 sets of 10-20 reps

• Weight, Reps

Day B