Workout 4

EXERCISE WEIGHT REPS SETS
Hamstring (HS) Curl Machine 30# 10 1
SB Knee up to Hip Extension SB 10 ea 2
1 arm Cable Crunch 15-20# 10 1
Lunge with DB Curl 7.5 DB 20, 15 2
Quick feet to SL balance BW :20 x 3 1
Review Transverse Ab Draw-In

Beginner Workout 3

EXERCISE WEIGHT REPS SETS
Step ups, stepping wide at the ground BW 1:00 2
Modified Push up (on knees) BW 15 2
SB DB Press 10 DB 20 2
Bird Dog BW 10 2
Overhead (OH) Press 10 DB 20 2

One Leg Bridge, SB Bridge BW 10 ea 2
Side Planks with Hip drop BW :20 3

Workout 2

EXERCISE WEIGHT REPS SETS
Walking Lunge with Twist BW 2 laps 2
Step Up on Box BW 1:00 2

Upright Row 8 DB 1:00 2
Tricep Extension 7.5 DB 1:00, :30 2
Lat Pulldown 30# 15, 10 2
Bicep Curl 5 DB :30, 1:00 2
Wood Chops with MB 4 MB 10 ea 2

Short Arc Knee Extension BW 10 1
Green Band Terminal Knee Extension (TKE) Green 10 1
Squats (pulling with band toward inside/outside of knee) Green 10 ea 1