At Home Workout (copy)

Circuit x 2
ULT
Plank
time 30s
weight_lbs bodyweight
Tempo controlled
Rest 0-20s
This is an isometric hold. Begin by pulling the belly button into the spine to preactivate the core, then plant your elbows and hold. Try to make a straight line with your shoulders, hips, and ankles.
Set Time Weight Tempo Rest
1 30s h:m:s Bodyweight lbs Controlled 0-20s (h:m:s)
2 30s h:m:s Bodyweight lbs Controlled 0-20s (h:m:s)
ULT
Hip Bridge
reps 10
weight_lbs Bodyweight
Tempo controlled
Rest 0-20s
Set Reps Weight Tempo Rest
1 10 Bodyweight lbs Controlled 0-20s (h:m:s)
2 10 Bodyweight lbs Controlled 0-20s (h:m:s)
ULT
Ball Squat
reps 15
weight_lbs Bodyweight
Tempo controlled
Rest 0-20s
Position the ball at a comfortable place on your back and slowly descend, driving your hips back so that they end up slightly under the ball at the bottom position. Descend until hips are parallel with knees, then drive the feet into the ground through the hips to return to your starting position.
Set Reps Weight Tempo Rest
1 15 Bodyweight lbs Controlled 0-20s (h:m:s)
2 15 Bodyweight lbs Controlled 0-20s (h:m:s)
LLT
Band Half Kneel Bow to Row
reps 15 each
load light
Tempo controlled
Rest 0-20s
Set Reps Load Tempo Rest
1 15 each Light Controlled 0-20s (h:m:s)
2 15 each Light Controlled 0-20s (h:m:s)
LLT
1-Arm DB Reverse Fly
reps 15
load light
Tempo controlled
Rest 0-20s
Set Reps Load Tempo Rest
1 15 Light Controlled 0-20s (h:m:s)
2 15 Light Controlled 0-20s (h:m:s)
LLT
Band 1 Arm Chest Press
reps 15 each
load light
Tempo controlled
Rest 60s
Set Reps Load Tempo Rest
1 15 each Light Controlled 60s (h:m:s)
2 15 each Light Controlled 60s (h:m:s)