1. Exercise Class
With David Branch

2. Work out plan Push Day Pull Day Leg Day Flat chest press Push up
DB close grip press
DB overhead extension
DB lateral raise
DB front raise
Pull Day
DB row
Supermans
DB curls
Hammer curls
Double crunch
Plank
Leg Day
Squats
Lunges
Bridges
Calf raise
Single leg hip hinge
Side lunge

3. Warm Up SIDE TO SIDE SWEEP JUMPING JACKS PROTRACTION - RETRACTION
Twisting through the body allowing arms to twist with body
JUMPING JACKS
Legs straight, arms at side, jumping up with legs and arms extending
PROTRACTION - RETRACTION
With dowel in hand push as far forward as shoulders allow
In retractions pull back as far as shoulders allow

4. Warm Up LUNGE SET UP JOGGING IN PLACE PLANK
Taking full step backwards, raising heel up and down
JOGGING IN PLACE
Act as if you were slightly running, but in place
PLANK
Fore arms on ground directly under shoulders
Raise butt up to parallel with shoulders

5. Chest Day FLAT CHEST PRESS
Laying on ground, elbows at 90, push through the chest straight up
DB CLOSE GRIP BENCH PRESS
Laying flat on ground, elbows directly at side, press through the triceps and chest straight up

6. Chest Day
PUSH UP
In plank position, hands flat on ground, pushing through the arms and chest to full plank position

7. PUSH Day
DB OVER HEAD EXTENSION
Standing tall, humorous above head, elbow bent at 90, extend the forearm to straight above head

8. PUSH Day DB LATERAL RAISE
Standing in athletic stance, arms at side with slight bend, raise arms straight out to side up to shoulder height
DB FRONT RAISE
Standing in athletic stance, arms at side with slight bend, thumbs forward, raise the db up to shoulder height

9. PUll Day
DB ROW
Begin standing, move into full hip hinge, move DB’s slightly in front of you, then pulling through the back and arms until elbows align with the back
DB CURLS
Standing tall, feet shoulder width apart, arms relaxed at side, curl the DB up the the chest bending at the elbow

10. PUll Day
HAMMER CURLS
Standing tall, feet shoulder width apart, arms relaxed at side, thumbs forward lifting the fore arm up towards the chest

11. CORE
SUPERMAN
Laying on your stomach with hands on floor above head, lift your hands and feet off the ground through the glutes and upper back

12. CORE
DOUBLE CRUNCH
Lying completely flat on ground, arms down at side, start a sit up with lifting the knees towards the chest simultaneously
PLANK
Laying flat on ground, move the elbows and fore arms directly underneath the chest, lift the lower back, and butt to shoulder height

13. LEG Day
SQUATS
Getting into athletic stance, hands out in front of body with bend in elbows, start with hip hinge, bending at the knees (shooting for 90 degree bend) sitting back into the glutes, then standing back up to starting position

14. LEG Day LUNGE SIDE LUNGE
Stepping back with one leg until you feel a stretch in your calve, step up onto your toes, then break at the back knee dropping straight down until the knee almost touches the floor. raise up
SIDE LUNGE
Standing tall, engage abs, sweep the foot forward two inches as you step to the side, place foot on ground, lunge into the outside leg, keeping back leg straight, push off outside leg back to return to starting position

15. LEG Day
GLUTE BRIDGES
Lying flat on your back slide your feet in towards your butt, from there lift your butt towards the ceiling. depressing down from the hips

16. LEG Day CALF RAISE SINGLE LEG HIP HINGE
Find something about 3-4 in off the ground, place the front of your feet on the step, then depress the heel towards the ground, then stand up onto your toes, repeat
SINGLE LEG HIP HINGE
Holding a dowel opposite side of leg being worked, slide opposite leg as far back as possible then raise back leg as high as possible till a stretch is felt, hold

17. Cool down/Stretching

18. Questions?