| Equipment needed: | chair or bench, short and wide loop bands, long assist bands |
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| 3 minute cardio warmup | |
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| Do 1 sets of the following to maximum: | |
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| Lunge Matrix no resistance | |
| Squat w/ bands or weight | |
| Deadlift w/ bands or weight | |
| RDL w/ bands or weight | |
| Box Step-up/Knee Lift w/ weight or band | |
| Glute Bridge with bands or weight | |
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| Banded Push Up | https://www.youtube.com/watch?v=UyLmACEtk_8 |
| Banded Dips | |
| Seated Face Pulls | |
| Biceps Curl | |
| Standing Fly with bands | https://www.youtube.com/watch?v=Qp0kFogluvw |
| Standing Reverse Fly with bands | |
| Front Band Extension. High Medium and low | |
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| Note: If you are experiencing stomach pain then replace the exercies below with the Level 1 abdominal rehab exercises: https://docs.google.com/spreadsheets/d/12HW_lLdGZsdU89AIoMydWpdOWlwuwNm2RoRwrOj9p0g/edit#gid=0 | |
| Front Plank | |
| Bird Dog Alternating | |
| Standing Trunk Rotation – High, Medium, Low | |
| Weighted chop and lift https://www.youtube.com/watch?v=P4UBIVYQYKY | |
| Butterfly Sit ups | |
| Superman Exercise | https://www.youtube.com/watch?v=UXUGfiNL1lI |
