Equipment: Resistance band, gym equipment

Duration: 60 minutes

WARM UP & ACTIVATION

  • 5-10 minutes walk on treadmill

  • Banded pull aparts - 30 seconds on, 30 seconds off x 4

  • Banded shoulder dislocates - 30 seconds on, 30 seconds off x 4

  • 20 double step banded crab walks

  • 10 banded squats - staying within range of activation (keeping knees slightly bent at the top)

WORKOUT

  • Hip thrusts - 4 sets x 8-10 reps

  • Goblet squats - 4 sets x 8-10 reps

  • Bulgarian split squats - 3 sets x 8-10 reps

  • Dumbell step ups - 3 sets x 8-10 reps

  • Seated cable rope pull apart - 4 sets x 8 reps

  • Single arm lat pull down - 3 sets x 6-7 reps

  • Dumbell rows - 3 sets x 8 reps

Once you achieve the set and rep range easily, it’s time to either up your weights or up your reps!

COOL DOWN

Don’t forget to stretch and roam roll!