W2/D2

A. Warm-up x 3 Sets A1. No push-up burpee x 5 reps A2. Standing twists x 10 reps A3. Bodyweight kang squat x 10 reps A4. Downdog to plank x 5 reps A5. Down dog foot pedal x 10 reps Note: increase your intensity this week. Aim for all sets to be ~RPE 8 B. 4 Sets B1. Bench press (barbell or dumbbell) x 10 reps *Rest 60 seconds between sets C. 4 Sets C1. Barbell or dumbbell hip thrust 1 x 15-18 3 x 12 *Rest 60-90 seconds between sets D. 3 Sets D1. Dumbbell single arm bent over row x 12 reps/arm *Rest 60 seconds between sets E. 4 Sets E1. Banded (or dumbbell) overhead tricep extensions x 10-15 reps E2. Banded (or dumbbell) single arm leaning lateral raise x 10-15 reps/arm Rest 45-60 seconds between sets F. 3 Sets F1.Med ball/stability ball/slider* hamstring curls x 8-15 reps Rest 60 seconds between sets *any equipment that allows you to do hamstring curls works here. Go for as many reps as you can, stopping a couple shy of failure. If you don’t have any equipment that works for this, stick with the single-leg foot elevated glute bridge from last week G. 3 Sets (Optional core & glutes) G1. Hanging (or lying) leg raise x 10-15 reps* G2. Standing fire hydrant with mini band x 15-20/side** **You can hold onto something for this for balance *Rest 30 seconds between sets