level 2: 9-workout training plan
TRANSCRIPT
Exercise mat
Banded Jump Squats
Banded Single Arm
Band Splits
Split Stance Band Lifts(each side)
WORKOUT #13 SETS — 10 REPS each exercise
Deadlifts
Banded Push-Up
Split Stance SingleArm Row(each side)Split Stance Chops(each side)
WORKOUT #23 SETS — 10 REPS each exercise
Overhead Split Squat(each side)Split Stance InclinePress (each side)Split Stance Lat PullDown (each side)Banded Birddog(each side)
WORKOUT #33 SETS — 10 REPS each exercise
Goblet Reverse Lunge
Single Leg RDL
Alternating Dumbbell
Single Leg DumbbellRow (each side)
WORKOUT #13 SETS — 10 REPS each exercise
Single Leg Squat to Bench (each side)Pullover with Glute
Half Kneeling Alternating Press (each side)Split Stance DumbbellChop (each side)
WORKOUT #23 SETS — 10 REPS each exercise
Single Leg DumbbellBridge (each side)Single Arm Reverse Fly
Single Arm Dumbbell
Side Plank (3x30 secondseach side)
WORKOUT #33 SETS — 10 REPS each exercise
EQUIPMENT NEEDED: » Set of exercise bands » Exercise mat (recommended)
LEVEL 2: 9-WORKOUT TRAINING PLAN
Single Leg Bridge
Reach Backs
Pelvic Tilts
T, Y, L and W
WORKOUT #13 SETS — 10 REPS each exercise
Hip Airplane(each side)Single Leg Chair Squats(each side)Side Crawls
Single Leg ShoulderTurns (each side)
WORKOUT #23 SETS — 10 REPS each exercise
Soldier Marches
Quad Stretch withReachCouch Stretch(Hold 5 Breaths on each side)Lateral Bound
WORKOUT #33 SETS — 10 REPS each exercise
EQUIPMENT NEEDED: » Pair of dumbbells (between 5-20 pounds) » Bench
EQUIPMENT NEEDED: »
» Chair
(recommended)
(each side)
(each side)
(for each letter)
(each direction)
Chest Press (each side)
Press (each side)
(each side)
(each side)
Activation (each side)
Press (each side)
» Exercise mat (recommended)