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Exercise
|
Sets
|
Reps
|
Weight
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|
|
|
|
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Squats
|
3
|
12
|
CHOICE
|
|
Bench Press
|
4
|
8
|
CHOICE
|
|
Lunges with Ankle Reach
|
|
|
|
|
|
2 Forward and 2 Back
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3 reps/leg
|
5-10 lbs dumbbells
|
|
|
2 Right and 2 Left
|
3 reps/leg
|
5-10
|
|
|
2 Back and 2 Front
|
3 reps/leg
|
5-10
|
|
Dumbbell Presses
|
|
|
|
|
|
2 x 10 reps then 2 x reps of each arm
|
10
|
10-15 lbs
|
- Overhead Side (same and opposite)
|
2 and 2
|
10
|
10-15
|
- Overhead Rotation (same, opposite side, and front and back)
|
2
|
10 reps each arm
|
10-15
|
|
Core Work
|
|
|
|
|
|
2
|
25
|
10-15
|
|
|
2
|
25
|
10-15
|
|
|
2
|
25
|
10-15
|
|
|
2
|
25
|
10-15
|
|
Dumbbell Curls
|
|
|
|
- Palm Up, Hammer, Palm Down
|
2
|
12 (each arm, each exercise)
|
15-25
|
|
Tricep Dips
|
5
|
12
|
|
|
Single-Leg Squats
|
5
|
15 each leg
|
10-15
|
|
|
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