Full Body Day 3 (HOME - UNLOADING)

Exercise 1: Push Ups

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Push Ups On Knees

Decline Push Ups

Exercise 2: Standing Banded Row

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Bent Over Banded Row

Exercise 3: Band Upright Rows

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Two Arm Banded Shoulder Press

Band Lateral Raise

Exercise 4: Wall Sit

✅ Set 1: 30 Seconds

✅ Set 2: 30 Seconds

✅ Set 3: 30 Seconds

Alternative Exercises:

Bodyweight Squat

Reverse Lunges

Exercise 5: Forward Lunge

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Reverse Lunges

Exercise 6: Single Leg Glute Bridge

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Standard Glute Bridge

Plank (1-2 min)

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