WARM-UP. Deadlift, Deadrow, Wide Triple Deadrow, Upright Row, Clean Press, Squat, Alt Backward-Stepping Lunge, Kneeling Cobra, Glute Hip Bridge, Chest Press

SQUATS. Squat, Mid Stance Squat, Squat Wider Stance

CHEST. Chest Press, A-Press, Sweep

BACK. Deadlift, Deadrow, Combination, Triple Wide Deadrow, Wide Deadlift, Clean Press

TRICEPS. Tricep Press, Hip Bridge, Tricep Extension, Tricep Push, Alt Leg Lift, Standing Overhead Tricep Extension, Mid-Range Pulse Standing Overhead Tricep Extension

BICEPS. Bicep Curl, Bicep Row, Mid-Range Bicep Curl, Pulse Mid-Range Bicep Plate Curl

LUNGES. Lunge, Pulse Lunge, Squat, Pulse Squat

SHOULDERS. Standing Cobra, Standing Side Raise, Alt Mac Raise

CORE. Penguin Pulse Crunch, Weighted Hip Bridge, Triple Pulse, Legs to 45 Degrees, Cross Crawl, Alt Cross Crawl

COOLDOWN. Lower Back Release; Lying Glute Stretch; Childs Pose; Thread the Needle; Kneeling Hip Flexor Stretch; Tricep Stretch; Upper Back Stretch; Quad Stretch; Front Deltoid Stretch