# 3.0 Monday

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 × 1-8 Hip Thrust - Barbell
- 4 × 1-8 Dumbbell Press (Incline) - Dumbbell
- 3 × 1-10 Bench Press - Dumbbell
- 4 × 1-15 Lateral Raise - Dumbbell
- 3 × 1-12 Triceps Pushdown - Cable
- 3 × 1-45 Plank
- 2 × 1-30s Hamstring Stretch (90/90)
- 1 × 1-30s Chest Stretch - Exercise Ball
- 2 × 1-30s Calf Stretch

## Main Strength


## Shoulder Builder


## Triceps Finish


## Workout


## Cool Down