# R3

RR w/Bands

## Warm-Up

- 1 × 1-10 Pull Apart Blue Band
- 1 × 1-10 Face Pull Blue Band
- 1 × 1-10 Shoulder Warm-up - Resistance Band
- 1 × 1-10 Shoulder Dislocate - Resistance Band
- 1 × 1-10 Squat (Sky Reach)
- 1 × 30-60s Wrist Flexibility Stretch
- 1 × 10-20 Dead Bug
- 1 × 1-10 Back Extension
- 1 × 30-60s Pigeon
- 1 × 5-10 Fire Hydrant Circles
- 1 × 5-10 Front/back Leg Swings
- 1 × 5-10 Front And Side Leg Swings
- 1 × 30-60s Banded Hamstring Stretch

## First Pair

- 1 × 5-10 Lat Pull Down
- 1 × 5-10 Squats
- 1 × 5-10 Lat Pull Down
- 1 × 5-10 Squats
- 1 × 5-10 Lat Pull Down
- 1 × 5-10 Squats

## Second Pair

- 1 × 5-10 Banded Overhead Press Red Green
- 1 × 5-10 Banded Deadlift Yellow
- 1 × 5-10 Banded Overhead Press Red Green
- 1 × 5-10 Banded Deadlift Yellow
- 1 × 5-10 Banded Overhead Press Red Green
- 1 × 5-10 Banded Deadlift Yellow

## Third Pair

- 1 × 5-10 Bent Over Row Black
- 1 × 5-10 Push Ups
- 1 × 5-10 Bent Over Row Black
- 1 × 5-10 Push Ups
- 1 × 5-10 Bent Over Row Black
- 1 × 5-10 Push Ups

## Arms

- 1 × 5-10 Bicep Curl Red
- 1 × 5-10 Tricep Press Red
- 1 × 5-10 Bicep Curl Red
- 1 × 5-10 Tricep Press Red
- 1 × 5-10 Bicep Curl
- 1 × 5-10 Tricep Press Red