Pallof Press :30 hold each side then :30 rest x 2 sets
Half Kneeling Banded Chops :30 each side then :30 rest x 2 sets
Banded Russian Twists :30 each side then :30 rest x 2
Side Plank Rows :30 each side then :30 rest x 2
Banded Plank Row :30 hold each side :30 rest x 2 sets
Dead Bug with static band hold :30 on/ :30 rest x 2 sets
Copenhagen Plank :30 hold each side/ :30 rest x 2 sets
Hip Extension holds 2-3 Min hold
:30 work / :30 REST x 3 Sets (complete all 3 sets before moving to the next exercise)
Dips (Weighted if capable)
Incline DB Flyes
Tricep Press downs (Elbows glued to your lats)
DB Shrug (Leaning your torso forward)
Bent Over Barbell Rows (Pull the bar into your hip)
DB Side Laterals (Pronate your palm down like pouring an alcoholic beverage)
Front Plate Raises (Past your forehead)
DB Curl (Supinate your palm)
Barbell Curl (Cheating curls after failure)