| Equipment needed: | chair or bench, short and wide loop bands, long assist bands |
| 3 minute cardio warmup | |
| Joint warmup toes, ankles, knees, hips | |
| Lunge matrix | |
| Wall sit | |
| Squat | |
| Deadlift | |
| RDL | |
| Bulgarian Split Squat | |
| Step up/Knee Lift | |
| Glute Bridge | |
| one-legged squats | |
| Banded fire hydrant | |
| banded Calf raise | |
| Banded Donkey kick | |
| Banded knee raise/hip thrust | |
| Mountain Climber | |
| wall run | https://www.youtube.com/watch?v=aowHaKFuc3c&t=27s |
| Speed skaters/alleys | |
| One legged line hops | |
| Squat jumps | |
| Banded lunges |
