Exercise mat

Banded Jump Squats

Banded Single Arm

Band Splits

Split Stance Band Lifts(each side)

WORKOUT #13 SETS — 10 REPS each exercise

Deadlifts

Banded Push-Up

Split Stance SingleArm Row(each side)Split Stance Chops(each side)

WORKOUT #23 SETS — 10 REPS each exercise

Overhead Split Squat(each side)Split Stance InclinePress (each side)Split Stance Lat PullDown (each side)Banded Birddog(each side)

WORKOUT #33 SETS — 10 REPS each exercise

Goblet Reverse Lunge

Single Leg RDL

Alternating Dumbbell

Single Leg DumbbellRow (each side)

WORKOUT #13 SETS — 10 REPS each exercise

Single Leg Squat to Bench (each side)Pullover with Glute

Half Kneeling Alternating Press (each side)Split Stance DumbbellChop (each side)

WORKOUT #23 SETS — 10 REPS each exercise

Single Leg DumbbellBridge (each side)Single Arm Reverse Fly

Single Arm Dumbbell

Side Plank (3x30 secondseach side)

WORKOUT #33 SETS — 10 REPS each exercise

EQUIPMENT NEEDED: » Set of exercise bands » Exercise mat (recommended)

LEVEL 2: 9-WORKOUT TRAINING PLAN

Single Leg Bridge

Reach Backs

Pelvic Tilts

T, Y, L and W

WORKOUT #13 SETS — 10 REPS each exercise

Hip Airplane(each side)Single Leg Chair Squats(each side)Side Crawls

Single Leg ShoulderTurns (each side)

WORKOUT #23 SETS — 10 REPS each exercise

Soldier Marches

Quad Stretch withReachCouch Stretch(Hold 5 Breaths on each side)Lateral Bound

WORKOUT #33 SETS — 10 REPS each exercise

EQUIPMENT NEEDED: » Pair of dumbbells (between 5-20 pounds) » Bench

EQUIPMENT NEEDED: »

» Chair

(recommended)

(each side)

(each side)

(for each letter)

(each direction)

Chest Press (each side)

Press (each side)

(each side)

(each side)

Activation (each side)

Press (each side)

» Exercise mat (recommended)