# Evening Program

## Evening Routine A

Push-Up · Bird Dog · Glute Bridge · Dead Bug · Wall Sit

### Workout

- 1 × 8-12 Push-Up
- 1 × 12-15 Bird Dog
- 1 × 12-15 Glute Bridge
- 1 × 10 Dead Bug
- 1 × 45-60s Wall Sit


## Evening Routine B

Row (Vertical) · Prone Y-T-W · External Rotation · Plank · Reverse Lunge · Superman · Suitcase Carry

### Workout

- 1 × 10-12 Row (Vertical)
- 2 × 8 Prone Y-T-W - Body Only
- 2 × 10 External Rotation - Dumbbell
- 1 × 30-45s Plank
- 2 × 8-10 Reverse Lunge
- 1 × 10-12 Superman
- 2 × 45-60s Suitcase Carry - Dumbbell