ramiro 

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

DB double walking lunges

- Place your feet wider than hip-width apart, and hold dumbbell by your chest
-Flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once both legs are straight, bend the opposite leg and repeat!

Lateral lunge (dumbbell)

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Dumbbell hamstring curls

- Raise your heels
- Engage your calves 
- Focus on the mind muscle connection

Calf raises (toes inward)

Week 2 (Day 5)
Legs

Week 1 (Day 2)
Chest/Triceps

Week 1 (Day 3)
Shoulders/core

Week 1 (Day 4)
Legs

Week 1 (Day 5)
Upper body

Week 2 (Day 1)
Legs

Week 2 (Day 2)
Chest/Triceps

Week 2 (Day 3)
Back/Biceps

Week 2 (Day 4)
Shoulders/core

Week 3 (Day 1)
Chest/back

Week 3 (Day 2)
Arms/core

Week 3 (Day 3)
Shoulders

Week 3 (Day 4)
Legs

Week 3 (Day 5)
Chest/back/arms

Week 4 (Day 2)
Chest/Shoulders

Week 4 (Day 3)
Arms/core

Week 4 (Day 4)
Back

Week 4 (Day 5)
Legs

Week 2 (Day 5) Legs

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