WARM-UP. Squat, Deadlift, Upright Row, Clean & Press, Triple Deadrow, Deadrow, Alternate Backward-Stepping Lunge, Alternate Side Lunge, Upper Body Rotation

SQUATS. Bottom Half Squat, Squat Wide Stance, Mid Stance Squat, Triple Pulse, Squat Combo

CHEST. Chest Fly, Bench Pushup, Narrow to Wide Plate Press, Walking Bench Pushup, Triple Pulse Chest Fly

BACK. Deadlift, Clean & Press, Deadrow, Row, Hang Clean

TRICEPS. Double-Arm Kneeling Tricep Kickback, Double-Arm Tricep Plate Extension, Single-Arm Pulse Tricep Plate Extension

BICEPS. Bicep Row, Staggered Bicep Curl, MidRange Triple Pulse Bicep Curl, Bicep Curl & Hold

LUNGES. Lunge, Pulse Lunge, Pulse Squat, Combination Squat Lunge, Stepping Lateral Plate Lunge

SHOULDERS. Pushup, Push Press, Plate Upright Row, Shoulder Press, Bottom Half Pushup, Pec Dec, Standing Cobra

CORE. Cross Crawl, Crunch & Reach, Alternating Single-Leg Hip Bridge, Dead Bug, Triple Pulse Crunch Reach, Pike Combination

COOLDOWN. Neck Stretch, Figure 4 Glute Stretch, Lying Lower Back Stretch, Front Deltoid Chest Stretch, Hip Opener Stretch