Pallof Press
https://www.youtube.com/watch?v=RS9F6NX-sW4
SET
3
REPS
8/8
WEIGHT
TEMPO
REST
30s
CORE 1
Leg Lowering Unsupported
https://www.youtube.com/watch?v=caC-gV4nh4o
SET
3
REPS
8/8
WEIGHT
TEMPO
REST
60s
CORE 2
DB BP 1-ARM
https://www.youtube.com/watch?v=geGPtF32ZnU
SET
3
REPS
10/10
WEIGHT
TEMPO
REST
30s
A1
GLUTE HAM RAISE
https://www.youtube.com/watch?v=Nna5pnbWdiM
SET
3
REPS
8
WEIGHT
TEMPO
REST
A2
CABLE ROW 1-ARM / HALF KNEELING
https://www.youtube.com/watch?v=ZVBMDcxOYbo
SET
3
REPS
10/10
WEIGHT
TEMPO
REST
30s
B1
BENCH SQUAT 1-LEG / 1-DB
https://www.youtube.com/watch?v=Ir8ORziq5F4
SET
3
REPS
10/10
WEIGHT
TEMPO
REST
60s
B2
CHEST FLY CABLE 2-ARM
https://www.youtube.com/watch?v=HzCNVhjbl8o
SET
3
REPS
12
WEIGHT
TEMPO
REST
30s
C1
REVERSE FLY DB 2-ARM
https://www.youtube.com/watch?v=evXOlgLTPCw
SET
3
REPS
12
WEIGHT
TEMPO
REST
60s
C2