# Weekly workout plan 

## Routine A (UPPER BODY & CORE) 

Standing Row (bands) · Standing Row (bands) · Standing Row (bands)

### Workout

- 1 × 10-20 Prone Press Ups
- 1 × 1-10 Cat-Cow
- 1 × 1-10 Shoulder Circle
- 2 × 1-10 Hip Circle
- 2 × 1-10 Standing Row (bands)
- 2 × 1-10 External Rotation - Resistance Band
- 2 × 1-10 Internal Rotation - Resistance Band
- 2 × 7-14 Wall Clocks (bands)
- 1 × 1-10 Standing Low Trap  (wall V, bands)
- 1 × 1-10 Push-Up (Incline)
- 1 × 1-10 Pull Apart - Resistance Band
- 1 × 30-60s Plank
- 2 × 1-10 Dead Bug


## Routine B (LOWER BODY & CORE)

Cat-Cow · Shoulder Circle · Hip Circle

### Workout

- 1 × 10-20 Prone Press Ups
- 1 × 1-10 Cat-Cow
- 1 × 1-10 Shoulder Circle
- 2 × 1-10 Hip Circle
- 2 × 1-10 Glute Bridge
- 2 × 1-10 Side Lying Hip Abduction (leg lift)
- 2 × 1-10 Bird Dog
- 1 × 10-20 Pelvic Tilt
- 1 × 10-20 Bodyweight Squat
- 1 × 1-10 Calf Raise
- 2 × 30-60s Side Plank


## Routine C (UPPER BODY)

Prone Press Ups · Cat-Cow · Shoulder Circle · Hip Circle · Standing Row (bands) · Prone Y Raise · Shoulder I,T,Y 90° (dumbells) · Face Pull (Seated) · Push-Up (Incline) · Plank (Shoulder Tap) · Chest Doorway Stretch

### Workout

- 1 × 10-20 Prone Press Ups
- 1 × 1-10 Cat-Cow
- 1 × 1-10 Shoulder Circle
- 2 × 1-10 Hip Circle
- 1 × 10-20 Standing Row (bands)
- 1 × 10-20 Prone Y Raise
- 3 × 0-10 Shoulder I,T,Y 90° (dumbells)
- 1 × 0-10 Face Pull (Seated) - Cable
- 1 × 10-20 Push-Up (Incline)
- 1 × 0-20 Plank (Shoulder Tap)
- 1 × 30-60s Chest Doorway Stretch