DAY 3 — LEGS AND CORE

EXERCISES

• Barbell back squat
• Leg extension
• Hamstring curls
• Hanging leg raises
• Hanging knee raises
• Windshield wipers
• Seated machine rows
• Incline dumbbell curls
• Seated hammer curls
• Bayesian curls
• Banded muscle ups (Progression)
• Bro assisted (Muscle up progression)
• Wall handstand holds (Handstand progression)