2A

Week 1 & 2 -- 3 rounds of group 1, 2 rounds of group 2 and 3 Week 3 & 4 -- 4 rounds of group 1, 2 rounds of group 2 and 3

Contributed by: Mary

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Workout 1

• a. Rear-Elevated Split Squat - Dumbbell
  3 sets × 4 reps
• b. Assisted Chin-Up - Bodyweight/Weighted
  3 sets × 8 reps
• c. Stability Ball Roll-Out - Bodyweight/Weighted
  3 sets × 12 reps, 30s rest
• a. Bent-over Alternating Row - Dumbbell
  2 sets × reps, 1m rest
• b. Single-leg Dumbell Romanian Deadlift - Dumbbell
  2 sets × 10 reps, 1m rest
• a. Dumbell Bench Press - Dumbbell
  2 sets × reps, 1m rest
• b. Lateral Raise from Split Stance - Dumbbell
  2 sets × reps, 1m rest

Workout 2

• a. Deadlift - Barbell
  3 sets × 4 reps
• b. Tall Kneeling Overhead Dumbell Press - Dumbbell
  3 sets × 8 reps
• c. Fast Knees to Stability ball - Bodyweight/Weighted
  3 sets × 10 reps
• a. Modified Push-up - Bodyweight/Weighted
  2 sets × reps, 1m rest
• b. Lateral squat - Dumbbell
  2 sets × 15 reps
• a. Inverted Row - Bodyweight/Weighted
  2 sets × reps, 1m rest
• b. Half-kneeling Dumbbell Curl - Dumbbell
  2 sets × reps, 1m rest