1. Squats
- 3 sets
- 12 reps
- Tempo: 2-1-2 (2 seconds lower, 1 second pause at bottom, 2 seconds back up)
- Rest: 60 seconds
- Muscle group: Quadriceps, hamstrings, glutes
- Coaching cues: Keep chest up, push through heels, engage core
2. Push-ups
- 3 sets
- 10 reps
- Tempo: 3-0-1 (3 seconds lower, 1 second push-up)
- Rest: 45 seconds
- Muscle group: Chest, triceps, shoulders
- Coaching cues: Maintain a straight line from head to heels, lower chest to elbow height
3. Bent-over rows
- 3 sets
- 12 reps
- Tempo: 2-1-2
- Rest: 60 seconds
- Muscle group: Back, biceps
- Coaching cues: Keep back flat, pull elbows towards hips
4. Lunges
- 3 sets per leg
- 10 reps per leg
- Tempo: 2-1-2
- Rest: 45 seconds
- Muscle group: Quadriceps, hamstrings, glutes
- Coaching cues: Step forward to 90-degree angles in both legs, keep knee tracking over toes
5. Plank
- 3 sets
- 30 seconds
- Tempo: Hold
- Rest: 45 seconds
- Muscle group: Core
- Coaching cues: Maintain a straight line from head to heels, engage core muscles
anythign can be replaced with 3 bent over