Week 4
Day 1:
Warmup:
arch kicks – 15x each side
plank Straight leg side taps – 45 sec
Repeat 3x

Day 1:
Circuit:
Dumbbell lifted clamshells – 15x each side
single side bicycles – 20x each side
dumbbell reverse lunges – 15x each side
high knees – 45 sec
repeat 4x
Day 2:
Warmup:
single leg hip bridge leg raises – 15x each side
side plank  – 45 sec each side
Repeat 3x
Day 2:
Circuit:
dumbbell good mornings – 20x
Dumbbell rows – 15x each side
dumbbell side lunges – 15x each side
overhead reach to knee drive – 20x each side
repeat 4x
Day 3:
Warmup:
superman hold – 45 sec
beast hold – 45 sec
Repeat 3x
Day 3:
Circuit:
single leg dumbbell glute bridge – 15x each side
diagonal mountain climbers – 45 sec
side crunch Squat – 15x each side
sit-ups to t-spine twist – 15x each side
repeat 4x
Week 3
Week 5
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