SUPERSET

3×10 Reverse Lunge Knee Drive, each side

3×12 Alternating renegade row (6 rows on each side)

SUPERSET

3×12 Front Raise with Vertical Hold

3×12 Sumo Squat with Calf Raise

SUPERSET

3×10 Tricep kickback, each side

3×12 Lying DB Hamstring Curls

*modification option: attach a band to stable structure and loop around feet and curl hamstrings using the resistance of the band.

the first number is the number of sets, the second is the number of reps. For example, "4x12" reads 4 sets of 12 reps. You must complete the number of sets before moving to the next move. For a superset, you will complete the first move, then as quickly as possible move to the second move listed. After each superset, rest for 30-45 seconds before going into the next set of that superset. Please rest for 1-2 minutes between supersets. Important: choose a weight that allows the last 2 reps of each move to be challenging