WARM-UP. Squat, Lunge, Deadlift, Upright Row, Clean & Press, Deadrow, Shoulder Roll, Triple Row, Alternate Backward-Stepping Lunge

SQUATS. Squat Wide Stance, Squat Wider Stance

CHEST. Chest Press, Wide Plate Press, Triple Pulse Chest Press, Triple-Pulse Narrow Plate Press, Narrow & Wide Plate Press

BACK. Deadlift, Clean & Press, Deadrow, Shoulder Roll, High Pull, Plate Offset Single-Arm Deadrow, Plate Offset Deadlift

TRICEPS. Tricep Dip, Hip Lift, Standing Overhead Tricep Extension, Combination, Standing Halo

BICEPS. Bicep Curl, Shoulder Roll, Hold, Triple Mid-Range Pulse Bicep Curl, Rainbow Curl

LUNGES. Lunge, Pulsing Lunge, Bottom Half Pulse Lunge, Combination, Bottom Pulse Offset Squat

SHOULDERS. Standing Rear Deltoid Raise, Standing Mac Raise, Standing Cobra, T-Raise, Standing Lu Raise

CORE. Cross Crawl, Hold, Combination, Weighted Hip Bridge, Alternate Cross Crawl, Twister

COOLDOWN. Shoulder Stretch, Shoulder Roll, Kneeling Hip Flexor Stretch, Side Bend, Side Lunge, Standing Quad Stretch, 90/90 Glute Stretch, Kneeling Front Deltoid/Chest Stretch