Reset period

Week 1&2 -- 3x10 group 1, 2x15 group 2; Week 3&4 -- 4x10 group 1, 2x15 group 2

Contributed by: Mary

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Workout 1, Week 1+2

• a. Split Squat - Dumbbell
  3 sets × 10 reps, 0s rest
• b. Pull-up - Bodyweight/Weighted
  3 sets × 10 reps, 0s rest
• c. 1/2 kneeling cable chop - Cable (Single cable handle)
  3 sets × 10 reps, 1m rest
• a. Overhead Squat - Barbell
  2 sets × 15 reps, 0s rest
• b. Single-arm Dumbell Press - Dumbbell
  2 sets × 15 reps, 0s rest
• c. 1/2 Plank Dumbell Row - Dumbbell
  2 sets × 15 reps, 1m rest

Workout 2, week 1+2

• a. Deadlift - Barbell
  3 sets × 10 reps
• b. Bench Press - Dumbbell
  3 sets × 10 reps
• c. 45-degree Side Bend - Bodyweight/Weighted
  3 sets × 45 reps, 1m rest
• a. Single-leg Dumbell Romanian Deadlift - Dumbbell
  3 sets × 15 reps
• b. Inverted Row - Bodyweight/Weighted
  3 sets × 15 reps
• c. 3-position rear-elevated split squat with pulse - Dumbbell
  3 sets × 15 reps, 1m rest