Equipment Needed:
- Band Bar
- Resistance Bands
- Door Anchor

Workout:
A1. Pushup to Shoulder Tap
A2. Face pull with External Rotation
B1. Tempo Bent Over Row
B2. Tempo Hammer Curl
C1. Single Arm Z Press
D1. Lateral Resisted Deadbug
D2. Tall Kneeling Cable Rotation

Equipment Needed:
- Resistance Band

Workout:
A1. Standing March
A2. Standing Oblique Crunch
A3. Wide Leg Switches
A4. Pike Leg Lifts
A5. Russian Twists
A6. Deadbug with Tension
A7. Deadbug Heel Tap to Reverse Crunch
A8. Deadbug Extension
A9. Back Extension

No Equipment Needed