Indoor Cycling

1 Set

Foam Roll

5 Sets

Floor Angels

3 Sets x 10 Reps

Pull Apart

3 Sets x 12 Reps

Prone Angel / Devil

3 Sets x 15 Reps

YTI

3 Sets x 8 Reps

Leverage Chest Press

4 Sets x 6 Reps

Barbell Bench Press

4 Sets x 6 Reps

Dumbbell Bench Press

4 Sets x 6 Reps

Dumbbell Fly

3 Sets x 12 Reps

Machine Fly

3 Sets x 12 Reps

Push-Up

3 Sets x 12 Reps

Cable Cross-Over

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press

4 Sets x 6 Reps

Leverage Shoulder Press

4 Sets x 6 Reps

Smith Machine Shoulder Press

4 Sets x 6 Reps

Machine Shoulder Press

4 Sets x 6 Reps

Barbell Military Press

4 Sets x 6 Reps

Dumbbell Lateral Raise

3 Sets x 12 Reps

Cable Front Raise

3 Sets x 12 Reps

Dumbbell Decline Bench Press

3 Sets x 6 Reps

Leverage Incline Chest Press

4 Sets x 6 Reps

Barbell Incline Bench Press

4 Sets x 6 Reps

Dumbbell Incline Bench Press (Hammer Grip)

4 Sets x 6 Reps

Dumbbell Press (Close Grip)

4 Sets x 6 Reps

Barbell Bench Press (Close Grip)

3 Sets x 6 Reps

Dumbbell Tricep Extension

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Cable One-Arm Tricep Pushdown

3 Sets x 12 Reps

Push-Up (Close Hand)

3 Sets x 12 Reps

Leg Raise

3 Sets x 30 Reps

Dumbbell Side Bend

3 Sets x 30 Reps

Crunch

3 Sets x 30 Reps

Yoga

1 Set

Indoor Cycling

1 Set

Foam Roll

1 Set

Adductor Barbell Smash

1 Set

Foot Flex

3 Sets x 10 Reps

Foot Supination

3 Sets x 10 Reps

Banded TKE

3 Sets x 15 Reps

Diagonal Slide

6 Sets x 10 Reps

Side Leg Lift

3 Sets x 10 Reps

Hip Thrust Machine

4 Sets x 6 Reps

Barbell Squat

4 Sets x 6 Reps

Barbell Hip Thrust

4 Sets x 6 Reps

Machine Leg Press

4 Sets x 6 Reps

Calf Press On Leg Press

3 Sets x 15 Reps

Machine Leg Press

4 Sets x 6 Reps

Machine Calf Press

3 Sets x 15 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Machine Seated Leg Curl

3 Sets x 12 Reps

Dumbbell Step-Up

3 Sets x 12 Reps

Kettlebell Goblet Squat

3 Sets x 12 Reps

Machine Hip Abduction

3 Sets x 12 Reps

Machine Hip Adduction

3 Sets x 12 Reps

Parallel Bar Hip Raise

3 Sets x 30 Reps

Dumbbell Side Bend

3 Sets x 15 Reps

Crunch

3 Sets x 30 Reps

90 Degree Hip Internal Rotation

5 Sets x 5 Reps

Yoga

1 Set

Barbell Romanian Deadlift From Deficit

3 Sets x 12 Reps

Indoor Cycling

1 Set

Foam Roll

1 Set

Yoga

1 Set

Floor Angels

3 Sets x 10 Reps

Pull Apart

3 Sets x 10 Reps

Prone Angel / Devil

3 Sets x 10 Reps

YTI

3 Sets x 8 Reps

Machine Seated Row

4 Sets x 6 Reps

Leverage Machine Iso Row

4 Sets x 6 Reps

Barbell Bent-Over Row

4 Sets x 6 Reps

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 6 Reps

Cable Rope Seated Row

4 Sets x 6 Reps

Iso-Lateral Low Row

4 Sets x 6 Reps

Dumbbell Bent-Over Row

4 Sets x 6 Reps

Dumbbell One-Arm Row

3 Sets x 6 Reps

Cable Shoulder Extension

3 Sets x 12 Reps

Face Pull

3 Sets x 12 Reps

Cable Rope Deltoid Row

3 Sets x 12 Reps

Barbell Deadlift

4 Sets x 6 Reps

Back Hyperextension

3 Sets x 12 Reps

Dumbbell Shoulder Shrug

3 Sets x 12 Reps

Leverage Machine High Row

4 Sets x 6 Reps

Pull-Up

4 Sets x 6 Reps

Cable V Bar Pulldown

4 Sets x 12 Reps

Iso Lateral Lat Pull Down

4 Sets x 6 Reps

Machine Lat Pulldown

4 Sets x 6 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 6 Reps

Cable One-Arm Lat Pulldown

4 Sets x 6 Reps

Machine One-Arm Pulldown

4 Sets x 6 Reps

Dumbbell Zottman Curl

3 Sets x 12 Reps

EZ Bar Curl

3 Sets x 12 Reps

Dumbbell Incline Curl

3 Sets x 12 Reps

Dumbbell Concentration Curl

3 Sets x 12 Reps

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Dumbbell Alternating Reverse Curl

3 Sets x 12 Reps

Parallel Bar Hip Raise

3 Sets x 30 Reps

Dumbbell Side Bend

3 Sets x 15 Reps

Crunch

3 Sets x 30 Reps

Yoga

1 Set

Barbell Deadlift

4 Sets x 3 Reps