Workout Plan 2024-10

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Day5/3/1 ExerciseBand Combination / Equipment
Day 1Band Bench Press13lb-52lb + 5lb-20lb (65 lbs), 19lb-76lb (75 lbs), 19lb-76lb + 5lb-20lb (85 lbs)
Day 2Band Rows13lb-52lb + 5lb-20lb (65 lbs), 19lb-76lb (75 lbs), 19lb-76lb + 5lb-20lb (85 lbs)
Day 3Band Squats13lb-52lb + 5lb-20lb (65 lbs), 19lb-76lb (75 lbs), 19lb-76lb + 5lb-20lb (85 lbs)
Day 4Band Deadlifts13lb-52lb + 5lb-20lb (65 lbs), 19lb-76lb (75 lbs), 19lb-76lb + 5lb-20lb (85 lbs)
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Standard ExercisesRepsEquipment
Pull-ups5 repsPull-up bar
Band Resisted Push-ups20 reps13lb-52lb + 5lb-20lb (65-72 lbs resistance)
Band Rows20 reps19lb-76lb + 8lb-32lb (84-108 lbs resistance)
Air Squats30 repsBodyweight or resistance band
Single Leg RDL15 reps per leg19lb-76lb band
Reverse Lunges15 reps per legBodyweight or resistance band
V-ups15 repsBodyweight
One foot balance30 seconds per legBodyweight
Wall Angels15 repsBodyweight
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| Stretch | Description |
|——————————–|
| Hamstring Flosses | 30 reps |
| Couch Stretch | |
| Floor Hamstring Stretch | |
| Incline Pigeon Pose | |
| Back and Chest Stretch | Hands over head against wall, and twist against wall|
| Hamstring and Quad Stretch | |

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