SB – Chest & Legs Strength Workout

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Workout Introduction
This session is designed to build strong, resilient movement by blending mobility, stability, and strength across all planes. You’ll move through controlled patterns that wake up your core, hips, and shoulders before progressing into more dynamic, full‑body work. Expect smooth transitions, intentional tempo, and exercises that support everyday function — from lifting and bending to rotating with confidence.

Move at a pace that feels good, focus on quality over quantity, and enjoy feeling your body switch on and work as a coordinated system.

ULT
ULT – Standing Heel Drops

reps 10 Each side

0 Bodyweight

Tempo controlled

Rest as needed

Set	Reps	Tempo	Rest
1	10 Each side	Controlled	as needed (h:m:s)

LMT
SB – LMT – Split Squat with Rotation

reps 10 each side

weight_lbs 8lb Dumbbells

Tempo controlled

Rest as needed

Set	Reps	Weight	Tempo	Rest
1	10 each side	8lb Dumbbells lbs	Controlled	as needed (h:m:s)

LLT
SB – LLT – Single Leg RDL

reps 10 each side

weight_lbs 8lb Dumbbells

Tempo controlled

Rest as needed

Set	Reps	Weight	Tempo	Rest
1	10 each side	8lb Dumbbells lbs	Controlled	as needed (h:m:s)

LMT
SB – LMT- Lateral Lunge with Upright Row

reps 12 Reps

weight_lbs 8lb Dumbbell

Tempo controlled

Rest as needed

Set	Reps	Weight	Tempo	Rest
1	12 Reps	8lb Dumbbell lbs	Controlled	as needed (h:m:s)

LLT
SB -LLT – Lying Chest Press

reps 10 - 12Reps

0 8 lb Dumbbells

Tempo controlled

Rest as needed

Set	Reps	Tempo	Rest
1	10 - 12Reps	Controlled	as needed (h:m:s)

LLT
SB – LLT – Overhead Chest Press

reps 10 - 12 Reps

0 8lb Single Dumbbell 0r 2 x 4lb

Tempo controlled

Rest as needed

Set	Reps	Tempo	Rest
1	10 - 12 Reps	Controlled	as needed (h:m:s)

LLT
SB – LLT – Lying Triceps Skull Crusher

reps 10

weight_lbs 2 x 4lb Dumbbells

Tempo controlled

Rest as needed

Set	Reps	Weight	Tempo	Rest
1	10	2 X 4lb Dumbbells lbs	Controlled	as needed (h:m:s)

ULT
SB – ULT – Lying Crunch

reps 15

0 Bodyweight

Tempo controlled

Rest as needed

Set	Reps	Tempo	Rest
1	15	Controlled	as needed (h:m:s)

ULT ULT – Standing Heel Drops reps 10 Each side 0 Bodyweight Tempo controlled Rest as needed

LMT SB – LMT – Split Squat with Rotation reps 10 each side weight_lbs 8lb Dumbbells Tempo controlled Rest as needed

LLT SB – LLT – Single Leg RDL reps 10 each side weight_lbs 8lb Dumbbells Tempo controlled Rest as needed

LMT SB – LMT- Lateral Lunge with Upright Row reps 12 Reps weight_lbs 8lb Dumbbell Tempo controlled Rest as needed

LLT SB -LLT – Lying Chest Press reps 10 - 12Reps 0 8 lb Dumbbells Tempo controlled Rest as needed

LLT SB – LLT – Overhead Chest Press reps 10 - 12 Reps 0 8lb Single Dumbbell 0r 2 x 4lb Tempo controlled Rest as needed

LLT SB – LLT – Lying Triceps Skull Crusher reps 10 weight_lbs 2 x 4lb Dumbbells Tempo controlled Rest as needed

ULT SB – ULT – Lying Crunch reps 15 0 Bodyweight Tempo controlled Rest as needed