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

SQUATS. Squat, Bottom Half Squat, Combination

CHEST. Chest Press, Bench Pushup, Bottom-Half Chest Press, Triple Pulse Chest Press

BACK. Deadlift, Clean & Press, Deadrow, Shoulder Roll, Triple Wide Deadrow, Combination

TRICEPS. Kneeling Tricep Kickback, Kneeling Overhead Tricep Extension, Triple-Pulse Kneeling Overhead Plate Extension

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

LUNGES. Squat, Lunge, Pulsing Lunge, Alternate Backward-Stepping Lunge

SHOULDERS. Pushup, Standing Overhead Press, Standing Side Raise, Standing Cobra, Combination, Barbell Upright Row, Standing Corner Press

CORE. Hover, Rotating Side Hover, Alternate Knee Drop, Diagonal Leg Lift, Shoot Out, Weighted Hip Bridge

COOLDOWN. Shoulder Roll, Childs Pose, Kneeling Hip Flexor Stretch, Lying Hamstring Stretch, Knee To Chest, Lying Lower Back Release, Side-Lying Glute Stretch, Kneeling Front Deltoid/Chest Stretch