Chest, Back and Arms + 3x30 bodyweight glute works

Mobility Warm Up

DB Bent Over Rear Delt Raise
3x7.5lbsx15

SUPERSET#1:
BB Row
55lbs x 12
65lbs x 12
70lbs x 10 - new weight

DB Incline Chest Fly
3x10lbsx12

SUPERSET#2:
Cable Wide Lat Pulldown
50lbs x 12 - too light
60lbs x 12 - ok but still light
75lbs x 12 - ok

One Arm DB Floor Press
3x20lbsx12@ea arm

SUPERSET#3:
DB One Arm Row
3x30lbs x 10@ea arm

Pushup
3x10

Plate Glute Bridge
3x25lbs x 30

Assisted Pullup Practice
6 (last 3 on machine)

Chin Up practice
5 (first 2 unassisted)

Bodyweight Overhead Triceps Ext
3x10

Cable Triceps Rope Pushdown
10lbs x 12
15lbs x 12-too heavy
10lbs x 15

Back & Shoulders

Mobility warm up

BB Row
50lbs x 12 - warmup
60lbs x 10
60lbs x 8
60lbs x 8

Assisted Pullup Practice
6 - 1st 3 no machine / last 3 w machine
5 - 1st 2 no machine / last 3 w machine
6 - 1st 3 no machine / last 3 w machine

Hammer Wide Lat Pulldown
1x45lbs x 12

DB One Arm Row
2x30lbsx8 @ea arm
30lbs x 10@ea arm

Unassisted Chin Ups / pushups
2.5 / 10
2.75 / 10
1 / 10

Seated DB Arnold Press
15lbs x 12
20lbs x 9 (used 15lbs last 3)
20lbs x 8!

Standing DB Lateral & Front Delt Raise
2x7.5lbs x 12

MedBall Full Plank with knee tuck (both hands on a med ball)
2x20 total

Chest, Back & Arms

Mobility Warm Up

DB Bent Over Rear Delt Flys / BW Stability Ball Glute Bridge
3x7.5lbsx15 / 3x30

Hammer Front Lat Pulldown / Peck Deck Chest Flys
35lbs x 12 / 50lbs x 12
40lbs x 12 / 55lbs x 12
45lbs x 12 / 60lbs x 12

Seated One Arm Cable Row / Push Ups
12.5lbs x 15@ea- too light / 10
20lbs x 12@ea / 10
20lbs x 12@ea / 10

Lying Leg Raise (rested 30 secs between sets)
15 / 12 / 12

Overhand grip Pull up practice
5 (last 3 with machine assisted)
8 ( machine assisted 10-20lbs)

1 DB Seated Overhead Triceps Ext / DB Seated Hammer Curl
3x15lbs x 15 /3x 10lbs x 12

Full plank & knee tuck
20@each
15@ea (both hands on med. ball) - harder
15@ea (both hands on med. ball)

Chest & Back + Arms

DB Prone Incline Rear Delt Raise
5lbs x 15
7.5 x 15
2x7.5x12

T Row Bar / Peck Deck Chest Fly
30lbs x 12 / 40lbs x 12 warmup
35lbs x 10 / 45lbs x 8
37.5lbs x 8 / 45 x 8

One Arm DB Incline Chest Press / DB One Arm Row
20lbs x 10@ea / 25lbs x12@ea
20lbs x 10@ea / 30lbsx10@ea
20lbs x 10@ea / 30lbsx10@ea

Cable Wide Lat Pulldown
45lbs x 12
50lbs x 12
50lbs x 12

BB Close Grip Bench Press / BW One Leg Hip Thrust
3x45lbsx12 / 3x30

BB Lying Triceps Ext / DB Incline Curl
10lbs x 12 / 7.5x12 (too easy)
2x10lbs x 12 /2x 10lbsx10

Feet Elevated Full Plank Hold (4 risers) - no dropping hips - kept core tension
1 min / 1 min / 1 min

Notes:
Overall:
Left neck felt a little strained - might pulled muscles when dragging a bench. Hurt when turning head to left

DB Incline One Arm Chest Press:
Not much balance control on left arm for w 1 arm db incline chest press so went lighter

Cable wide pulldown:
Better control pulling from lats

Chest & Back + 3x30 Bodyweight One Leg Glute Bridge

Mobility Warm Up

Peck DeckRear Delt Flys/ Peck deck chest fly
25lbs x12 / 35lbsx 12
35 x 12 / 40 x 12
40 x 12 / 45 x 12

Pullup practice
1-1-1

Hammer Iso Front Lat Pulldown
30lbs x 12
35lbs x 12

Cable wide Lat Pulldown
45lbs x 12
50lbs x 12
50lbs x 12

Note: felt tension on lats more

Seated Cable Row (weight @ea side)/Bodyweight One Leg Glute Bridge
3x27.5lbs / 3x30@each

Hammer Incline Chest Press (weight @ea side)
25lbs x 12
30lbs x 8 - left almost gave out
30lbs x

Push Ups (resting at bottom) / Lying Leg Raise
6 / 10
6 / 10

Chest & Back + 3x30 Bodyweight Glute Bridge

Mobility Warm Up

DB Bent Over Rear Delt Raise/ Stability Ball Glute Bridge
3x7.5lbsx15 / 3x30

Hammer Wide Lat Pulldown
35lbs x 12 - warm up
45lbs x 12
45lbs x 12

Cable Wide Lat Pulldown
1x45lbs x 12 - angled a bit to feel more lats engagement

BB Row
50lbs x 12
60lbs x 8
60x10
60x8

One Arm DB Row
25lbs x 12@each
25lbs x 10@each - more lats engagement
25lbs x 10@each

DB Incline Chest Press (DB each)
20lbs x 10
25lbs x 8
25lbs x 8
25lbs x 8

Push Ups / hanging knee raise
10 / 15
10 / 20
10 / 20

Chest & Back Workout + 3x30 Bodyweight One Leg Elevated Glute Bridge

I tried out the Cable Wide Lat Pulldown. I might need to practice more with 45lbs weight until I could get all the pull from my lats. When I tried 50lbs, I started to feel it on my triceps, so no good. On last set, I moved back down to 45lbs and I think I will stick to this weight until I get it right.

With Hammer Wide Lat Pulldown, I think I got better control using my lats.

Seated Cable Row actually felt good for me. I could feel my lats engaged more with a bit some from biceps.

Mobility Warm Up

Incline DB Rear Dekt Raise / Incline DB Chest Fly
3x7.5x15 / 3x7.5-10lbsx12-15

One Leg Stability Ball Glute Bridge
3x30@each

BB Row
45lbs x 12 - warm up set
55lbs x 12 - warm up set
65lbs x 10
65lbs x 13 (moved down to 55lbs last 5 reps)

Cable Wide Lat Pulldown
45lbs x 15 - good weight
50lbs x 12 - start feeling on tris
45lbs x 15 - better weight

Seated Cable Row (weight @each side) - close grip
3x27.5lbs x 12

Hanging Knee Raise (overhand grip)
3x15

Incline DB Chest Press (dB @each) / lying leg raise 15x
20lbs x 12
25lbs x 12 (used 20lbs last 5 reps)
25lbs x 12 (used 20lbs last 4 reps)

Side Lying Incline DB Side Delt Raise
2x5lbs x 12@each

Light Glutes + Back & Shoulders

Mobility Warm Up

Feet & Shoulder elevated One Leg Hip Thrust 3x30 (5 risers & bench( / incline DB rear delt raise
30@each- did 15-5-5-5 / 5lbsx20
30@each-did 15-10-5 / 7.5x15
30@each -did 20-10 /7.5x15

T Row Bar (w/ ab pad)
25lbs x 12- warmup set
30lbs x 12
35lbs x 8

One Arm DB Row / abs
3x25lbsx10@each

Hammer Wide Lat Pulldown
45lbs x 12
45lbs x 10
45lbs x 10

Push Ups / machine assisted pull up
12 / 3
10 / 3

Standing DB Shoulder Press (palm facing each other) -short rest between set (30sec)
10lbs x 15
12.5lbs x 12
15lbs x 8 - fatigue

Standing DB Side Delt Raise
5lbs x 20
7.5lbsx12
7.5lbs x 12

Elbow Side Plank Lift
2x12@each

Walking Side plank
2x20

Hanging knee raise (neutral grip)

Lighte glutes + Back and Shoulder Workout

decided to do another week of Back and Shoulders instead Back and Chest. I might want just do more Back and Shoulders to train my shoulders a bit more in addition to Sunday's KB which mainly already shoulder centric for the most part.

For Thursdays, I could always just throw in 1-2 set of chest oriented workout such as Incline Chest Fly (with DB or the peck deck machine), or Hammer Incline Chest Press or even just the good old push ups.

I was going to try out that BB Squat for 20 reps but today wasn't the day I had the most pump so probably next time. It'll be interesting how much I could do. I might start off really light weight like 50-55lbs. I might try out with Back Squat just for testing. Maybe next Thursday I'll give it a try.

Mobility Warm Up

BB Hip Thrust (5 risers) / DB Bent Over Rear Delt Raise
135lbs x 30 - did 15-7-4-3/ 5lbs x 15
145x30 - did 15-10-5 /5x20
155 x 30- did 15-5-5-5 /5x20

Note: First set I might put my feet a bit too far so I felt more burn on my hammies. Last 2 sets were the best, as always. I managed to add more weight too.

BB Row / cable butt stuff
3x65lbs x10 / 3x15-20lbsx15@each (2xside hip abdct & 1 x back kick)

Wide Lat Pulldown (15 reps)
50lbsx 8--> 35lbs x 7
45lbsx 10 -->40lbs x5
40lbs x 12

Seated Cable Row (12-15 reps)/ Lying leg raise
27.5lbs x 12 / 12
27.5lbsx10-->20lbsx5 /15
20lbsx15 / 15

Seated DB Shoulder Press (palm facing front) -DB@each
3x15lbs x 12

BB Push Press
3x40lbs x 12

Elbow side Plank walk
2x20

Med ball overhead sit up (1 sec up -5sec down)
11lbs x 8

Light Glutes + Back & Shoulders + Core

Mobility Warm Up

DB Incline Rear Delt Raise / DB Incline Chest Flys
3x5lbsx20 / 3x10lbsx12

BB Hip Thrust on bench (no touching ground)
135lbs x 30 - broken into 10-7-5-4-4
135lbs x 30-broken into 15-10-5
135lbs x 30- broken inti 15-10-5

Note: The bench might equivalent to 6 risers. I couldn't have the weight touching down the floor or it'd be too uncomfortable. Regardless those 3x30 reps with 135lbs burned quite good. Last 2 sets were the best while first set I got burnt out a bit too soon.

T Row Bar (ab pad) -focused pulling from lats
30lbs x 12
32.5lbs x 12
32.5lbs x 12- hard last 2

Hammer Wide Lat Pulldown
3x52.5lbs x 10 - hard last 2 reps

One Arm DB Row
3x30lbsx10@each

Rev crunch 3x15

DB Arnold Press / bike abs
15lbs x 15 /30
15lbs x 10/30
15lbs x 10/30

Standing DB Side Delt Raise / lying leg raise
7.5lbsx12 / 15
7.5lbs x 15/ 12
7.5lbs x 15/15

RKC plank
3x20 sec

Chest, Back & Core

Mobility Warm Up

Feet & Shoulder Elevated One Leg Hip Thrust (5 risers)
3x20 - very hard esp right side

DB Bent Over Rear Delt Raise
3x5lbs x20

Pullup practice / wide lat pulldown
3 reps / 50lbs x 12
2 reps / 52.5lbs x 12
1.5rep / 55lbs x 9

Note: I figure I could do better unassisted pull up practice if I do it when I'm still fresh. After I did other back workout, I notice my performance was going down and I had to regress with using machine.

BB Row / pullup practice (machine) -10lbs
65lbs x 10 / didn't do
65lbs x 8 / 2
65lbs x 8 / 2

Seated Cable Row / rev crunch / machine pullup-10lbs
27.5lbs x 12 / 20 / 3
27.5lbs x 12 / 20 / 2.5
27.5lbs x 12 / 20 / 2

Hammer Incline Chest Press
27.5lbs x 12 - ok weight for intensity & focused on right muscles
27.5lbs x 10
27.5lbs x 10- hard last 2 reps

Push ups / leg raise on captain chair
3x10 / 3x15

Elbow Side Plank lift (feet stacked together)
3x12@each

Chest, Back & Core

Mobility Warm Up

Feet &Shoulders Elevated BB Hip Thrust (light weight-high reps) - 6 risers
3x40lbsx30 - butt burner

DB Incline Rear Delt Raise
3x5lbsx20

T Row Bar w pad / pull up practice
30lbs x 12-not too hard / 2 (machine)
35lbs x 10 - ok weight / 2(machine)
35lbs x 10

One Arm DB Row / rev crunch
30lbs x 12@each / 15
30lbs x 10@each / 15
30lbs x 10@each / 15

Hammer Front Lat Pulldown
45lbs x 10 - struggled
45lbs x 6 - too heavy
35lbs x 12

Peck Deck Chest Fly
40lbs x 12
40lbs x 8
40lbs x 8

DB Incline Chest Press (using leg press bench)
25lbs x 10
25lbs x 8
25lbs x 10

Hanging leg raise
3x10-12

Cable Standing Back Kick
3x22.5lbs x15@each

Chest & Back & Core Workout

Mobility Warm up

Peck Deck Rear Delt Flys /Peck Deck Chest Fly
35lbsx 15 /50lbs x15 warm up
40lbs x 12 / 55lbsx 12
40lbs x 12 / 55lbs x 12

Wide Lat Pulldown / pullup practice
52.5lbs x 12 / 2 (machine)
52.5lbs x 12 / 2 (pull up bar)
52.5lbs x 12 / 2 (machine)

BB Row / pullup (machine)
70lbs x 10 / 2.5
70lbs x 8 / 2
70lbs x 8 / 2.5

Seated Cable Row (weight each side) /Rev crunch
3x27.5lbs x 12 / 3x15

Elbow side plank walk
3x20 reps

Hammer Incline Chest Press
25lbs x 12
27.5lbs x 10 - hard last 2-3 reps
27.5lbs x 8

Push Ups / V up abs
3x12 / 3x15

Cable Back Kick
3x22.5lbs x15@each

Cable Side Hip Abdct
3x14lbsx15-20@each

Cable Front kick
3x14lbs x 15@each

Back, Shoulders & Arms Workout

Mobility Shoulders Warm Up
Stability ball roll out
Quadruped external rotation
Bird dog
Arm Circles

Weight Plate Incline Rear Delt Flys
3x 5lbs x 20

BB Row/ Hammer Incline Chest Press / Pullup practice
70lbs x 10 / 25lbs x 10 - felt light/ 1.5rep
70lbs x 10 / 30lbs x 8 / 2 rep + 1 w machine (2 weight stacks)
70lbs x 10 / 30lbs x 8 / 2 reps w machine (1 weight stack)

Hammer Wide Lat Pulldown / machine pullup practice
52.5lbs x 10 - felt light / 2 reps (1 weight stack)
55lbs x 8 / 2 reps (1 weight stack)
55lbs x 8 / 1.5 rep (1 weight stack)

Push Ups / rev crunch
3x10 /3x 12

Seated DB Arnold Press / V up abs
3x 15lbs x 10 - not feeling too strong today / 3x15

Back, Shoulders and Arms

My today's upper body workout. The beauty of not having to rush things around. I had a little trouble falling asleep last night and even was wide awake a bit earlier than 4am without any alarm. But I laid down half asleep until 6am then did the usual morning stuff before gym.

I implemented the machine assisted pull up as my trainer DebbyK suggested. In between my upper body sets, I sneaked in some pull up stuff with the machine. I used less assistance. Not sure the weight since the top 5 weight stacks above 10lbs weight stack weren't labeled so I just indicated how many weight stacks that I was using. I did total 15 reps of machine assisted pull up (overhand grip).

And as usual I also sneaked in some bodyweight leg stuff (6 sets hammies/posterior chain moves and 3 sets quad centric moves)

Tomorrow I might actually go to one of those Zumba classes at LA Fitness. Should be something fun and different to do on non weight day as now I have the time.

Various Mobility Warm up
Stability ball roll out, core stability drill, etc

Standing DB Rear Delt Flys
5lbs x 20
7.5lbs x 15
7.5lbs x 15

BB Row / Incline One Arm DB Chest Press
55lbs x 12 / 15lbs x 12@each
65lbs x 10 / 25lbs x 8@each - not too good set so decided to move down weight on next set
70lbs x 8 / 20lbs x 10@each

Machine assisted pullup
5 stacks+5lbs x 2

Wide Lat Pulldown / seated DB shoulder press / machine assisted pullup
55lbs x 8 / 20lbs x 8 / 4 stacks x 2
55lbs x 8 / 20lbs x8 / 4 stacks x 2
55lbs x 8 / 20lbs x 8 / 4 stacks x 2

Seated DB Arnold Press / Bench Reverse Hyper 20x
20lbs x 8
20lbs x 5- left arm gave away-might be too heavy

Seated One Arm DB Arnold Press / Bench Reverse Hypers 20x
15lbs x 12@each

Machine Assisted Pullup
4 stacks x 3
3 stacks x 2
2 stacks x 2

Standing DB Lateral Delt flys / BB Lying ovhead Tris Ext / One leg hip thrust (feet & shoulders elevated on 5 risers)
3x7.5lbs x 15 /3x 20lbs x 15 / 3x12-15@each

Standing DB alt front delt raise / DB Alt biceps curl / curtsey lunge
7.5lbs x 20 @each /10lbsx12@each / 12@each
10lbs x15@each / 10lbs x 12@each / 12@each
10lbs x 15@each / 10lbsx12@each /15@each

2 rounds core:
Elbow side plank lift 10@each
RKC plank till fatigue
Hollow rock hold & side roll hold till fatigue @each

Back, Shoulders and Arms

Here's today's Upper body workout. Mainly did machine stuff with some free weights for shoulder isolation and arms in the end. Plus squeezed in some core stuff too.

As usual, did some light leg stuff in between upper body sets.

Various Mobility Warm up
Stability ball roll out, core stability drill, etc

Peck deck rear delt flys/ peck deck chest fly
25lbsx 15 / 30lbs x 15
35lbs x 15 / 40lbs x 15
45lbs x 15 / 55lbs x 15

Hammer Wide Lat Pulldown / standing side hip abdct 20@each
50lbs x 12
50lbs x 10 - hard set
50lbs x 12-hard last 2 rep

3 reps machine assisted pullup last 2 sets (30lbs->25lbs)
Seated Cable Row / One leg hip thrust
3x27.5lbs x12 / 3x12@each (pause method)

3 reps machine assisted pullup (20lbs)

Hammer Iso Shoulder Press (weights@each side. / One Leg RDL w reach out (standing to Warrior 3 Yoga pose type)
15lbs x 12 / 12@each
2x17.5lbs x 10- hard last 2 reps /2x12@each

Push ups / Skater squat
3x5 (hold 1 sec bottom) / 3x10@each

Standing DB Side Delt Flys / alt dB hammer curl
3x7.5lbsx20 / 3x10lbs x 15@each

3 Rounds core:
Side elbow plank lift 12@each
Full plank & knee tuck 20-30 total

Back, Shoulders & Arms with light legs workout

I think I maxed out my machine assisted pull up..haha. I could barely pull myself up towards the end even after added more assistance.

Various Mobility Warm up
Stability ball roll out, core stability drill, etc

Bent Over DB Rear Delt Flys
5lbs x 20
2x7.5lbs x 15

BB Row / Standing Heavy Band Hip Abduction 20@each
45lbs x 15 - warm up
55lbsx 15
65lbs x 12
70lbs x 8
70lbs x 10

Hammer Wide Lat Pulldown
47.5lbs x 15
50lbs x 12
52.5lbs x 10- hard last 2 reps --> new weight record!
45lbs x 14- burnout set

BB Incline Chest Press
40lbs x 15 - grip too narrow
2x40lbs x 12- wide grip- better chest activation

Machine assisted pull up / Curtsey Lunge
25lbs x 7 -> 45lbs x 7 / 12@each
25lbs x 5 -> 45lbs x 5->55lbsx
5 /12@each

Note: 2nd set very fatigue

Seated DB Arnold Press (DB @each hand) / 45° hyper ext
15lbs x 12/ 15
15lbs x 15 / 15
15lbs x 12/ 15

Seated DB Overhead Triceps Ext / Incline One Arm DB Curl
15lbs x 15 / 10lbsx12@each
15lbs x 15 / 10lbs x 12@each - too hard to keep good form
15lbs x 15 / 7.5lbsx12@each

Back, Shoulders and Arms with Light Glutes/Legs

Today's upper body workout with some light legs (focused on posterior chain such as One Leg Hip Thrust, Standing Side Hip Abduction, One Leg DB RDL) and a set of Skater squat towards the end.

Various Mobility Warm up
Stability ball roll out, core stability drill, etc

Incline DB Rear Delt Flys / incline DB chest flys
3x7.5lbsx20 / 3x10lbs x15

Hammer Wide Lat Pulldown/ standing side hip abdct 20@each
45lbs x 15- ok
50lbs x 12
50lbs x 12 - hard last 2-3

One Arm DB Row / Seated One Arm Arnold Press
3x25lbs x 15@each / 3x20lbs x 12@each (moved down to 15lbs last 5-6reps)

Note: So I tired out using 20lbs DB for single Arm Arnold Press - my left hand managed to do 5-6 reps before I had to switch down to 15lbs to finish off the reps - total 12 reps. My right obviously could do more but I'll use my weaker side as my max reps for now.


Incline DB Chest Press (DB @each) / one leg hip thrust (paused top method)
20lbs x 15 / 12@each
20lbs x 15 / 15@each
25lbs x10- hard last 2 esp left / 15@each

Note: I could do 25lbs DB Chest Press for at least 10 reps! :)

Incline Overhead Ez Curl Bar Triceps ext / Standing ez curl bar biceps curl
20lbs x 15 / 20lbs x 15
20lbs x 17 / 20lbs x 12
20lbs x 15 / 20lbs x 12

Note: I was going to try Incline Biceps Curl but realize I need to use a pair of DB not EZ Curl Bar..LOL so I had to do standing EZ Curl Bar Biceps Curl instead.

Back, Shoulders and Arms

I mainly used machines for today's most upper body except some DB Arnold Press and some shoulder isolations.

Various Mobility Warm up
Stability ball roll out, core stability drill, etc

Incline DB Rear Delt Fly
5lbs x 20
2x7.5lbs x 15

T Row Bar (with ab pad)
25lbs x 15 - warm up
30lbs x 12
35lbs x 10
40lbs x 8

Hammer Wide Lat Pulldown
45lbs x 15- hard last 3 reps
45 x 15 - hard last 2-3 reps
45 x 12

Push Ups / one leg glute bridge on ball
3x10 / 3x12@each (iso hold top)

Standing DB Arnold Press / stability ball leg curl
12.5lbs x 15@each / 12
2x15lbs x 12@each / 2x12

Standing DB Lateral Delt raise / cable pull through
3x7.5lbsx20 / 3x 12.5lbsx15

Note: Tried this cable pull through - mimicking KB swing but it just wasn't the same but got nice stretch on my hammies.

Standing DB Front Delt Raise / DB Alt Curl
3x7.5lbs x 15 / 3 x 7.5-12.5lbs x 10-12

Some quick core stuff

Back, Shoulders & Arms

Did similar rep range/sets style as my Tuesday lower body - heavy weights with high reps.

I took weights that I usually could do for 8-10 and pushed through 15 reps. Only main lifts - did 2 warm up sets for each main lifts and 2 working sets - trying out BAHT style. Very minimal rest other than switching/loading weight plates and recording my sets on my phone.

Such a killer! Hammer Shoulder Press destroyed me. Same as Hammer Wide Lat Pulldown. BB Row - I think I might skimp the last 2-3 reps to get full ROM.

Various Mobility Warm up
Stability ball roll out, core stability drill, etc

Standing DB Bent Over Rear Delt Fly / DB Chest Fly
3x7.5x15/ 3x7.5lbs x 15

BB Row
45lbs x 15- warm up
55lbs x 15 - warm up
60lbs x 15- hard last 2-3 reps
60lbs x 15 - hard last 5 reps (singles)

Hammer Wide Lat Pulldown
25lbsx 18 - warm up
35lbs x 17 - warm up
45lbs x 15- hard last 3 reps
45lbs x 15 - hard last 3 reps

Seated DB Shoulder Press (palm facing fwd)
12.5lbs x 18 - warm up

Hammer Iso Shoulder Press (weight @side)
15lbs x 16 -warm up
17.5lbs x 15 - hard last 5 reps
17.5lbs x 15- hard last 5 - almost failed last rep

Standing DB Lateral Delt Raise / Reverse Hyper on 9 risers
3x7.5lbsx20 / 3x20

Seated DB Overhead Triceps Ext / seated DB hammer curl
3x 12.5lbs x 15-20 / 3x 10lbs x 12

Core & Light Glutes
One Leg Hip Thrust (6 risers)
3x15@each (iso hold top last reps)

Elbow Side Plank Lift
3x10@each

Plank side walk
2 x 20 total