Choose only ONE exercise per movement according to your set up:

Option A: Fully equipped gym

Option B: Dumbbells and bands

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A: Deadlift
3 x 8
B: Dumbbell RDL
3 x 15

A: Incline Press
3 x 10
B: Dumbbell Incline Press
3 x 12

A: Glute Dominant Step-Up
3 x 12 each leg
B: Braced Dumbbell Bulgarian Split Squat
3 x 10 each leg

A: Single-Arm Pulldown
3 x 10 each arm
B: One-Arm Row
3 x 8 each arm

A: Barbell Hip Thrust 1 1/4
3 x 10
B: Dumbbell Hip Thrust Pulse
3 x 30

A: Lateral Band Walk
3 x 20 each way
B: Extra Range Side-Lying Hip Abduction
3 x 20 each leg