Full Body Day 4 (HOME - UNLOADING)

Exercise 1: Glute Bridge Isometric

Raise hips in the air, squeezing your glutes together. Hold for 10 seconds before relaxing.

✅ Set 1: 10 Seconds

✅ Set 2: 10 Seconds

✅ Set 3: 10 Seconds

Alternative Exercises:

Single Leg Glute Bridge

Exercise 2: Split Squat

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Forward Lunge

Exercise 3: Bodyweight Squat

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Reverse Lunge

Exercise 4: Tricep Dips on Bench

✅ Set 1: 30 Seconds

✅ Set 2: 30 Seconds

✅ Set 3: 30 Seconds

Alternative Exercises:

Overhead Tricep Extensions

Decline Push Ups

Exercise 5: Band Pull Apart

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Seated Banded Row

Exercise 6: Plank on Hands

✅ Set 1: 8-12 Reps

✅ Set 2: 8-12 Reps

✅ Set 3: 8-12 Reps

Alternative Exercises:

Side Plank on Forearm

Side Plank on Hands

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