# 2.0 Wednesday

Arm Circle · Squat · Hip hinge · Lunge (Walking) · Glute Bridge · Plank

## Warmup

- 1 × 1-5min Backwards Treadmill

## Workout

- 1 × 1-20 Arm Circle
- 1 × 1-15 Bodyweight Squat
- 1 × 1-15 Hip hinge
- 1 × 1-10 Lunge (Walking)
- 1 × 1-15 Glute Bridge
- 1 × 1-30s Plank
- 4 × 1-10 Row (Bent-Over, Single-Arm) - Barbell
- 4 × 1-10 Lat Pulldown (Wide-Grip) - Cable
- 3 × 1-12 Hammer Curl - Cable
- 3 × 1-10 Bicep Curl (Alternating) - Dumbbell
- 3 × 1-45s Plank
- 3 × 1-10 Dead Bug
- 2 × 1-30s Hamstring Stretch (90/90)
- 1 × 1-30s Chest Stretch - Exercise Ball
- 2 × 1-30s Calf Stretch

## Main Strength


## Workout


## Arm Builder


## Waist Tightening


## Cool Down