1. Ipsilateral Yoga Block Deadbug — 10 reps each side

  2. Side Bend Planks — 10 reps each side

  3. Dumbbell Typewriter squats — 12 reps each side (10 lb each)

  4. Cable Rotation — 10 reps each side (15 lb)

  5. ATG Split Squat — 10 reps each side

  6. Dumbbell High Pulls - 10 reps (5-8 lb)

  7. Dumbbell Rows - 10 reps (15 lb)

1st workout

  • Click on an exercise for video of form

  • Use dumbbells you feel comfortable starting with

  • This program is from our first session but you’ll get your full program later

2-3 sets

2nd workout

2-3 sets

  1. Bird dog — 10 reps each side

  2. Leg Raise Circles — 10 reps

  3. Dumbbell step up — 10 reps each side (10-15 lb each)

  4. Dumbbell v fly — 10 reps (3-5 lb)

  5. Dumbbell hip thrust — 12 reps (25 lb)

  6. Cable Rows - 10 reps (30-40 lb) *no video

  7. Dumbbell squat press - 10 reps (8-12 lb each)