May 1st 

Back squats 

Set 1: 8reps

Set 2: 5 reps

Set 3: 3 reps 

Set 4: 1 rep

Part B: Every 2 mins for 12 mins (6 sets) 

Back Squats * 5 reps 

Part C: Three sets 

Leg Curls * 15 reps 

Banded Glute Bridges * 30 reps 

Side plank leg raises * 15 reps each 

Part C: 4 rounds of 

15 sec of DB lateral Raises 

15sec of Hercules Hold w Thumbs up 

Rest 1 min then 

4 rounds 

15 sec of DB Lateral Raises w Thumbs up 

15 sec of Hercules Hold w Thumbs Palms facing up 

Rest 2 mins 

2 round 

30 secs DB Presses 

30 secs DB hold 

Rest 1 min and repeat 

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