Barbell Hip Thrust

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Cable Standing Leg Curl

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Single-Leg Calf Raise

3 Sets x 8 Reps

Plank

3 Sets

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Cable Lateral Raise

3 Sets x 8 Reps

Dumbbell Upright Row

3 Sets x 8 Reps

Stationary Bike

3 Sets

Hip Stretch

3 Sets x 8 Reps

90/90 Hamstring Stretch

3 Sets x 8 Reps

Wall Calf Stretch

3 Sets x 8 Reps

Seated Floor Hamstring Stretch

3 Sets x 8 Reps

Glute Stretch

3 Sets x 8 Reps

Straddle Stretch

3 Sets x 8 Reps

Dumbbell Deadlift

3 Sets x 8 Reps

Cable Seated Row

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell One-Arm Row

3 Sets x 8 Reps

Cable Shoulder Extension

3 Sets x 8 Reps

Superman

3 Sets

Machine Assisted Pull-Up (Hammer Grip)

3 Sets x 8 Reps

Machine Assisted Dip

3 Sets x 8 Reps

Dumbbell Incline Curl

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Rope Hammer Curl

3 Sets x 8 Reps

Cable Rope Overhead Tricep Extension

3 Sets x 8 Reps

Air Bike

3 Sets x 8 Reps

Hanging Leg Raise

3 Sets x 8 Reps

Dumbbell Side Bend

3 Sets x 8 Reps

Treadmill Running

3 Sets

Wide Leg Stretch

3 Sets

Cat Stretch

3 Sets x 8 Reps

Hip Stretch

3 Sets x 8 Reps

Wall Calf Stretch

3 Sets x 8 Reps

Iron Cross Stretch

3 Sets x 8 Reps

Back Stretch

3 Sets x 8 Reps

Upper Back Stretch

3 Sets x 8 Reps

Back Bend

3 Sets x 8 Reps