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W1 W2 W3 W4 W1 W2 W3 W4 W1 W2 W3 W4
DAY 1 - WORKOUT A Weight Weight Weight Weight DAY 2 - WORKOUT B Weight Weight Weight Weight DAY 3 - WORKOUT C Weight Weight Weight Weight
BW/Bar Glute Bridge Single-Leg Glute Bridge Glute March

3 sets, 10-20 reps 3 sets, 10-20 reps (each) 3 sets, 60 seconds

One Arm Dumbbell Row Front Lat Pulldowns Seated Row

3 sets, 8-12 reps (each side) 3 sets, 8-12 reps 3 sets, 8-12 reps

BW/Bar Box Squat BW/Dumb Step Up BW/Dumb Parallel Squat

(put 5lb/10lb weights under heels)
3 sets, 10-20 reps 3 sets, 10-20 reps (each) 3 sets, 10-20 reps

Bar/Dumb Bench Press Dumb Military Press Dumb Incline Press

(standing)
3 sets, 8-12 reps 3 sets, 8-12 reps 3 sets, 8-12 reps

Dumb Romanian Deadlift Weighted 45 Back Extension BW/Dumb Single Leg RDL
(Romanian Deadlift)
3 sets, 10-20 reps 3 sets, 10-20 reps 2 sets, 10-20 reps (each side)

Side Lying Abductions Side Lying Clam X-Band Walk

(or, Cable Hip Abductions)
1 set, 15-30 reps (each side) 1 set, 15-30 reps (each side) 1 set, 20 reps

RKC Plank RKC Plank RKC Plank

1 set (20-120 seconds) 1 set (20-120 seconds) 1 set, 20-120 seconds

Side plank Side Plank Rope Horizontal Chop

1 set (20-60 secondss) (each side) 1 set (20-60 seconds) (each side) 1 set, 10 reps (each side)
 W1 W2 W3 W4 W1 W2 W3 W4 W1 W2 W3 W4
DAY 1 - WORKOUT A Weight Weight Weight Weight DAY 2 - WORKOUT B Weight Weight Weight Weight DAY 3 - WORKOUT C Weight Weight Weight Weight
Bodyweight/Barbell Hip Thrust Single-Leg Glute Bridge Bodyweight/Barbell Hip Thrust
(Pause Rep Method)
3 sets, 10-20 reps 3 sets, 10-20 reps (each) 3 sets, 10-20 reps + 3 sec rest at top

Standing Single Arm Cable Row Negative Chin Ups Modified Inverted Row

3 sets, 8-12 reps (each side) 3 sets, 3 reps 3 sets, 8-12 reps

Bodyweight/Dumbbell Goblet Squat Bodyweight/Dumbbell Walking Lunge Bodyweight/Dumbbell Goblet Squat

(put 5lb/10lb weights under heels)
3 sets, 10-20 reps 3 sets, 20-40 total steps 3 sets, 10-20 reps

Barbell/Dumbbell Bench Press Dumbbell Military Press Close Grip Barbell Bench Press
(standing)
3 sets, 8-12 reps 3 sets, 8-12 reps 3 sets, 8-12 reps

Dumbbell Romanian Deadlift Bodyweight Reverse Hyperextension Russion Kettleball Swing

3 sets, 10-20 reps 3 sets, 10-20 reps 3 sets, 10-20 reps

Side Lying Abductions Side Lying Clam X-Band Walk (Moderate Tension)
(or, Cable Hip Abductions)
1 set, 15-30 reps (each side) 1 set, 15-30 reps (each side) 1 set, 15-30 reps (each side)

Feet Elevated Plank Swiss Ball Crunch Straight Leg Sit Up

(or RKC Plank) (or RKC Plank for safety)
1 set (20-60 seconds) 1 set, 15-30 reps/60-120 seconds 1 set, 15-30 reps/60-120 seconds

Side plank Swiss Ball Side Crunch Band/Cable Rotary Hold

(or Side Plank) I think you can do this with a cable
1 set (20-60 secondss) (each side) 1 set, 15-30 reps/20-60 seconds (each side) 1 set, 10-20 seconds (each side)
 W1 W2 W3 W4
DAY 1 - WORKOUT A Weight Weight Weight Weight
BW/Bar Glute Bridge

3 sets, 10-20 reps

One Arm Dumbbell Row

(each side)
3 sets, 8-12 reps

BW/Bar Box Squat

3 sets, 10-20 reps

Bar/Dumb Bench Press

3 sets, 8-12 reps

Dumb Romanian Deadlift

3 sets, 10-20 reps

Side Lying Abductions

(each side)
1 set, 15-30 reps

RKC Plank

1 set (20-120 seconds)

Side plank
(each side)
1 set (20-60 seconds)
 W1 W2 W3 W4
DAY 2 - WORKOUT B Weight Weight Weight Weight
Single-Leg Glute Bridge

3 sets, 10-20 reps (each)

Front Lat Pulldowns

3 sets, 8-12 reps

BW/Dumb Step Up

3 sets, 10-20 reps (each)

Dumb Military Press

(standing)
3 sets, 8-12 reps

Weighted 45 Back Extension

3 sets, 10-20 reps

Side Lying Clam

1 set, 15-30 reps (each side)

RKC Plank

1 set (20-120 seconds)

Side Plank

1 set (20-60 seconds) (each side)

 W1 W2 W3 W4
DAY 3 - WORKOUT C Weight Weight Weight Weight
Glute March

3 sets, 60 seconds

Seated Row

3 sets, 8-12 reps

BW/Dumb Parallel Squat

(put 5/10lb weights under heels)
3 sets, 10-20 reps

Dumb Incline Press

3 sets, 8-12 reps

BW/Dumb Single Leg RDL

(Romanian Deadlift)
2 sets, 10-20 reps (each side)

X-Band Walk
(or, Cable Hip Abductions)
1 set, 20 reps

RKC Plank

1 set, 20-120 seconds

Rope Horizontal Chop

1 set, 10 reps (each side)