Week 1
Day 1:
Warmup:
arch kicks – 10x each side
plank Straight leg side taps – 30 sec
Repeat 3x

Day 1:
Circuit:
Dumbbell lifted clamshells – 10x each side
single side bicycles – 15x each side
dumbbell reverse lunges – 10x each side
high knees – 30 sec
repeat 4x
Day 2:
Warmup:
single leg hip bridge leg raises – 10x each side
side plank  – 30 sec each side
Repeat 3x
Day 2:
Circuit:
dumbbell good mornings – 15x
Dumbbell rows – 10x each side
dumbbell side lunges – 1ox each side
overhead reach to knee drive – 15x each side
repeat 4x
Day 3:
Warmup:
superman hold – 30 sec
beast hold – 30 sec
Repeat 3x
Day 3:
Circuit:
single leg dumbbell glute bridge – 10x each side
diagonal mountain climbers – 30 sec
side crunch squat – 10x each side
sit-ups to t-spine twist – 10x each side
repeat 4x
main
Week 2
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