D2 Lower Body + Core (Spine-Protective)

D3 Full Body + Stability + Conditioning

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Warm Up
Set 1: 5min 42s

Goblet Squat
Set 1: 25 lbs x 12 
Set 2: 25 lbs x 12 
Set 3: 25 lbs x 12 

Glute Bridge
Set 1: 15 reps 
Set 2: 15 reps 
Set 3: 15 reps 

Step Up
Set 1: 8 reps 
Set 2: 8 reps 
Set 3: 8 reps 

Bird Dog
Set 1: 6 reps 
Set 2: 6 reps 
Set 3: 6 reps 

Dead Bug
Set 1: 6 reps 
Set 2: 6 reps 
Set 3: 6 reps 

Side Plank
Set 1: 31s
Set 2: 31s
Set 3: 31s
Set 4: 34s

Chest Press (Machine)
Set 1: 59 kg x 12 
Set 2: 64 kg x 12 
Set 3: 68 kg x 10 

Seated Shoulder Press (Machine)
Set 1: 27 kg x 10 
Set 2: 27 kg x 10 
Set 3: 27 kg x 10 

Treadmill
Set 1: 0.6mi - 21min


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Mikey Rivera

D2 Lower Body + Core (Spine-Protective)

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D2 Lower Body + Core (Spine-Protective)

D3 Full Body + Stability + Conditioning

D2 Lower Body + Core (Spine-Protective)

D3 Full Body + Stability + Conditioning

D2 Lower Body + Core (Spine-Protective)

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