**PLEASE CHECK OUT THE FAQS SECTION FOR THIS GUIDE BEFORE BEGINNING Warmup- this will be your warmup for the first 6 weeks and on full body says weeks 7-12- feel free to add in 5 min of jogging or walking. Alligator chops/tornado twists Squat/duck hold Lunge to stand Lunge sequence Rear delt pull to dislocations *** remember, you get to modify this for YOUR conditioning levels. If you need to do body weight, do body weight! Superset A A13 Squat ( can use dumbbells) A2: Banded hip thrust ** each week you are increasing load. If you can do 3 reps more, it's not heavy enough. (can use dumbbells) Superset B B1: Heavy srdl B2: Stability ball hamstring curl **5 single leg into 10 regular. Can't do single leg. Do 10 regular. The goal is to do 10 single by week 5 Superset C C1: Shoulder press-single then together C2: Pushup Superset D D1. Face pull D2: Cable tricep extension Corrective exercise Scapular pullups ( use resistance band or pullup machine)