3.0 Monday

Backwards Treadmill

1 set × 1-5min

Arm Circle

1 set × 1-20 reps

Bodyweight Squat

1 set × 1-15 reps

Hip hinge

1 set × 1-15 reps

Lunge (Walking)

1 set × 1-10 reps

Glute Bridge

1 set × 1-15 reps

Plank

1 set × 1-30s

Hip Thrust - Barbell

1 set × 4×1-8 reps

Dumbbell Press (Incline) - Dumbbell

1 set × 4×1-8 reps

Bench Press - Dumbbell

1 set × 3×1-10 reps

Lateral Raise - Dumbbell

1 set × 4×1-15 reps

Triceps Pushdown - Cable

1 set × 3×1-12 reps

Plank

1 set × 3×1-45 reps

Hamstring Stretch (90/90)

1 set × 2×1-30s

Chest Stretch - Exercise Ball

1 set × 1-30s

Calf Stretch

1 set × 2×1-30s