Warm Up
- External Rotations x 10
- Band Up & Over’s x 10 reps
- Band Pull Apart x 15 reps
- Overhead Band Lunge x 10 Reps
- Overhead Band Squats x 10 reps
Monday & Tuesday
- Crunch
- DB Squat
- Box Dips
- Rope Upright Row
- Alternate Rear Lunge (1 DB In Front)
- Wide Row
Wednesday & Thursday
- Goblet Squat
- DB Reverse Lunge
- Reverse Crunch
- Rope Face Pull
- DB Seated Shoulder Press
- Narrow Row
Friday & Saturday
- Bent Over Rear Fly
- DB Front Lunge
- Plank
- Rope Tricep Ext
- Squat Holds
- Push Ups
New Strength Round
January – February – March
- DB Deadlifts
- BB Inverted Row
- Dips
- Pull Ups/Rope Pull Down
- Standing DB Press
- Narrow Hold