Monika

Dead Bug

https://www.youtube.com/watch?v=VvCU_jcxTPg
SET 3
REPS 10/10
WEIGHT
TEMPO
REST 60
Day 1 A1

Shoulder tap

https://www.youtube.com/watch?v=qTGRjChNgv0&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=10
SET 3
REPS 10/10
WEIGHT
TEMPO
REST 60
Day 1 A2

FRONT SQUAT 1-DB (Goblet Squat)

https://www.youtube.com/watch?v=pjlbjaT-R_U
SET 3
REPS 10
WEIGHT
TEMPO 301
REST 90
Day 1 B1

RDL DB 2-ARM / 2-LEG

https://www.youtube.com/watch?v=F5P9QmiHPVQ
SET 3
REPS 10
WEIGHT
TEMPO 301
REST 90
Day 1 B2

PLANK ARM RAISE

https://www.youtube.com/watch?v=TyiujJcZHVY
SET 3
REPS 8
WEIGHT
TEMPO
REST 90
Day 1 B3

SPLIT SQUAT 2-DB

https://www.youtube.com/watch?v=Ch4kpfOwiU8
SET 3
REPS 10/10
WEIGHT
TEMPO 201
REST 90
Day 1 C1

HAMSTRING WALKOUT BW

https://www.youtube.com/watch?v=jQ9BcglfyVo
SET 3
REPS 8
WEIGHT
TEMPO
REST 90
Day 1 C2

Pallof Press

https://www.youtube.com/watch?v=RS9F6NX-sW4
SET 3
REPS 8/8
WEIGHT band
TEMPO
REST 90
Day 1 C3

BEAR CRAWL

https://www.youtube.com/watch?v=OA23BcPrFxM
SET 3
REPS 10
WEIGHT
TEMPO
REST 60
Day 2 A1

INVERTED ROW TRX 2-ARM / STRAIGHT LEGS DOWN

https://www.youtube.com/watch?v=N65qeCtaF7g
SET 3
REPS 110
WEIGHT
TEMPO 301
REST 90
Day 2 A2

CURL TO SHOULDER PRESS 1-ARM / 1-LEG

https://www.youtube.com/watch?v=FoQpwS0XahM
SET 3
REPS 8/8
WEIGHT
TEMPO 201
REST 90
Day 2 A3

SCAPULA PUSH UP / PLANK POSITION

https://www.youtube.com/watch?v=AggOBGIasxk
SET 3
REPS 10
WEIGHT
TEMPO
REST 90
Day 2 B1

1-ARM HALF KNEELING CABLE PULL-DOWN

https://www.youtube.com/watch?v=aOECHWtoZ6Q
SET 3
REPS 8/8
WEIGHT Band
TEMPO 301
REST 90
Day 2 B2

PUSH-UP REGRES

https://www.youtube.com/watch?v=O4sWi0nSbLY
SET 3
REPS 6
WEIGHT BW
TEMPO 201
REST 90
Day 2 B3

Glute bridge straight leg lift w/foam roller squeeze

https://www.youtube.com/watch?v=srikE-Xd2VQ&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=8
SET 3
REPS 10/10
WEIGHT
TEMPO
REST 90
Day 3 A1

BULGARIAN SPLIT SQUAT

https://www.youtube.com/watch?v=IRRjMNDSrw8
SET 3
REPS 10/10
WEIGHT BW
TEMPO 201
REST 90
Day 3 A2

HIP THRUST BW / 2-LEG / HOME

https://www.youtube.com/watch?v=AXTq5iWhqUY
SET 3
REPS 10
WEIGHT
TEMPO 301
REST 90
Day 3 A3

Side Plank Knee to Elbow / Elbow / Knee

https://www.youtube.com/watch?v=ocN96nUh3QU
SET 3
REPS 10/10
WEIGHT
TEMPO
REST 90
Day 3 B1

WALL SQUAT / ISO HOLD

https://www.youtube.com/watch?v=qERN5CZz3us
SET 3
REPS 40s
WEIGHT
TEMPO
REST 90
Day 3 B2

HAMSTRING CURLS TOWEL 2-LEG / HOME

https://www.youtube.com/watch?v=IxWsh7KWEdA
SET 3
REPS 10
WEIGHT
TEMPO 201
REST 90
Day 3 B3

Bird dog

https://www.youtube.com/watch?v=NB_V3ro6QbQ&list=PLp8Gqw6ardItjN7ougfq9A7p-ftWrld9z&index=11
SET 3
REPS 10/10
WEIGHT
TEMPO
REST 90
Day 4 A1

BENT OVER ROW IPSI 1-ARM / 1-LEG 1-DB

https://www.youtube.com/watch?v=2Q7AF6g2jnI
SET 3
REPS 10/10
WEIGHT
TEMPO 201
REST 90
Day 4 A2

SHOULDER PRESS 1-ARM / 1/2 KNEELING POSITION

https://www.youtube.com/watch?v=8Fx7b81Gs1E
SET 3
REPS 8/8
WEIGHT
TEMPO 201
REST 90
Day 4 A3

REVERSE FLY TRX 2-ARM

https://www.youtube.com/watch?v=K9sjZZQJgOA
SET 3
REPS 10
WEIGHT
TEMPO
REST 90
Day 4 B1

TRICEPS EXTENSION 2-ARM / FLOOR / DB

https://www.youtube.com/watch?v=1BDGIcMTSXc
SET 3
REPS 10
WEIGHT
TEMPO 201
REST 90
Day 4 B2

BICEPS CURL / SUPIN TO PRON / STANDING DB

https://www.youtube.com/watch?v=ZXbOOIOPOi8
SET 3
REPS 10
WEIGHT
TEMPO 201
REST 90
Day 4 B3