Equipment Needed:
- Resistance Bands

Workout:
A1. Front Squat
A2. Squat to Calf Raise
A3. Overhead Press
A4. Thrusters
A5. RDL
A6. Pendulum Lunges
A7. Bent Over Row
A8. Resisted Step Jack
A9. Bicep Curl
A10. High Lunge to High Knee

Equipment Needed:
- Resistance Bands

Workout:
A1. Good Morning to Squat
A2. Split Squat to Single Arm Row
A3. Curl to Press
A4. Kneel to Squat
A5. Shoulder Tap to Pushup
A6. Knee Drive to See Saw Plank

Equipment Needed:
- Resistance Bands
- Door Anchor

Workout:
A1. Suitcase Squat
A2. Alternating Leg Lifts
B1. Split Squat
B2. B Stance RDL
C1. Glute Bridge

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor
- Riser

Workout:
A1. Sumo Squat
A2. Reverse Lunge
B1. Heel Elevated Front Squat
B2. Heel Elevated Bodyweight Front Squat
C1. Kneeling Hip Thrust
C2. Kneel to Squat

Equipment Needed:
- Band Bar
- Resistance Bands

Workout:
A1. Tempo Front Squat
A2. B Stance RDL
A3. Glute Bridge
B. Side Plank Clamshell

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Good Mornings
A2. Cossack Squat
A3. Kneel to Squat
B1. Lateral Resisted Skaters
B2. Standing Cable Adductions

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Front Squat
A2. Jump Squats
B1. Single Leg Hamstring Curl
B2. High Plank with Resisted High Knee

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Lat Pulldown
A2. Tall Kneeling Shoulder Press
A3. Face Pull
B. 1/2 Kneeling Low to High Woodchops

Playlist:
https://open.spotify.com/playlist/5E1CEjx83BbmYiBjUFq0I8?si=ebf73c4223904e8a

Equipment Needed:
- Band Bar (optional)
- Resistance Bands
- Door Anchor

Workout:
A1. Zercher Squat
A2. Resisted Band Backward Jump Squats
A3. Lateral Banded Lunge to Knee Drive
A4. Reverse Crunches

Playlist:
https://open.spotify.com/playlist/1UKsOngGadR2IdmcShyBTs?si=89f2c8c074914f1f

Equipment Needed:
- Band Bar
- Resistance Bands

Workout:
A1. RDL
A2. Alternating Curtsey Lunge
B1. Sumo Squat
B2. Glute Bridge March
C1. Standing Calf Raises
C2. Pogo Jumps

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A. Thrusters
B1. Zercher Reverse Lunges
B2. Power Reverse Lunges
C1. Assisted Single Leg Squats
C2. Assisted Jump Squats
C3. Assisted Explosive Pushups

Equipment Needed:
- Band Bar
- Resistance Bands

Workout:
A1. Tall Kneeling Shoulder Press
A2. Banded External Shoulder Rotation
B1. Bicep Curl
B2. Upright Row
C1. Deadbug
C2. Superman with Lat Pull

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Standing Power Chest Press
A2. Squat Thrusters
B1. Deadlift
B2. Jump Squats
C1. Banded Sprints
C2. Standing Overhead Marches

Equipment Needed:
- Band Bar
- Resistance Bands

Workout:
A1. Walkout to Pushup
A2. Z Press
A3. Seated Wide Grip Row
B1. Pullaparts
B2. Bicep Curl
B3. Y Raise
C1. Forearm Plank

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Zercher Squat
A2. RDL with Pause
B1. Alternating Pulled Forward Reverse Lunge
B2. Kneeling Hip Thrust
B3. Nordic Curl

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Floor Press
A2. Alternating Crab Reaches
B. 1/2 Kneeling Single Arm Lat Pulldown
C1. Supinated Grip Bent Over Row
C2. Cable Hammer Curl

Equipment Needed:
- Band Bar
- Resistance Bands

Workout:
A1. RDL
A2. Walking Lunge
B. Split Squat
C1. Glute Bridge
C2. Side Plank Clamshells

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Bent Over Row
A2. Shoulder Press
A3. Bicep Curl
B1. Face Pull
B2. Tricep Pushdown
C1. Bird Dog

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Suitcase Squats
A2. RDL
A3. Lateral Lunge
B1. Wall Sit
B2. Kneeling Hip Thrust

Equipment Needed:
- Resistance Band (optional)

Workout:
A1. Light Jog
A2. Standing Bicycle Crunches
A3. Jumping Jacks
A4. Standing Core Stabilizer
A5. Standing Kicks
A6. Punches to Squat
A7. Power Squat Jump
A8. Straight Leg Situp
A9. Reverse Crunches
A10. Heel Touches
A11. Scissor Kicks
A12. Pl...

Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Lat Pulldown
B1. Bent Over Row Dropset
C1. Wide Grip Bent Over Cable Row
C2. Cable Bicep Curl
D1. Single Arm Bicep Curl with ISO Hold

Equipment Needed:
- Band Bar
- Resistance Bands

Workout:
A1. Floor Press
A2. Z Press
B1. Vertical Svend Press
B2. Standing Tricep Extension
C1. Bird Dog
C2. Saw Plank

Equipment Needed:
- Resistance Bands
- Door Anchor

Workout:
A1. Jumping Jacks
A2. Shuffle
A3. Underhand grip row ISO hold with alternating reverse lunges
A4. Bodyweight/resisted ball slam
A5. 1/2 kneeling rotation

Equipment Needed:
- Band Bar
- Resistance Bands

Workout:
A1. Banded Lateral Walk
A2. Sumo Squat
A3. Kneel to Stand
B1. RDL
B2. Alternating Curtsey Lunge
C1. Glute Bridge
C2. Hamstring Walkout
C3. Glute Bridge March