WARM-UP. Squat, Deadlift, Upright Row, Clean & Press, Deadrow, Single-Arm Plate Row, Triple Wide Deadrow, Alternate Backward-Stepping Lunge, Single-Arm Overhead Shoulder Press, Alt Backward-Stepping Tap

SQUATS. Squat, Triple Pulse Squat, Pause Squat

CHEST. Chest Press, Bench Pushup, Hold, Alt Leg Lift, Triple Pulse Chest Press

BACK. Deadlift, Clean & Press, Wide Deadlift, Wide Deadrow, Deadrow, Shoulder Roll, High Pull, Calf Raise, Plate Drop Squat Press

TRICEPS. Tricep Bench Pushup, Overhead Tricep Extension, Tricep Kickback, Plank Arm Reach, Plank Leg Lift

BICEPS. Shoulder Roll, Mid-Range Pulse Bicep Curl, Preacher Curl, Standing Bicep Curl

LUNGES. Squat, Lunge, Front Squat, Squat Press, Triple Pulse, Alternate Backward-Stepping Lunge

SHOULDERS. Upright Row, Overhead Press, Wide Row, Side Raise, Side Rotator Raise, Shoulder Press, Hold, T-Raise, Cobra Raise, Pulse T-Raise, Pulse Cobra Raise

CORE. Side Hover, Side Plank, Hover, Mountain Climber, Hip Bridge, Hip Lift, Triple Pulse Mountain Climber, Triple Pulse Hip Pulse

COOLDOWN. Childs Pose, Hamstring Stretch, Quadricep Stretch, Chest Stretch, Seated Glute Stretch, Side Stretch, Kneeling Hip Flexor, Lying Supine Twist, Cat Cow Pose Sequence, Deltoid Stretch