Make sure to check out these videos.

There may be more than one video per exercise, to give you a different angle or explanation for the exercise.

Form is super important so take some time to study the videos for each workout day in whatever manner you deem fit.

But get it done.

There will be 60 second rest between 1) and 2) exercises and 120 second rest between 2) back to 1) exercises.

Day 1 Lower:

A1) TBD/Deadlift (2x12-20)

A2) Double Swings/Swings (2x12-20)

B1) BSS (Bulgarian Split Squats) (2x12-20)

B2) Monkey Squats (2x12-20)

C1) Ham Curls (2x6-10)

C2) Hypers/Reverse Hypers (2x12-20)

D1) Calf Press (2x12-20)

D2) BK (Bent Knee) Calves (2x12-20)

(Optional. If you don't have access to this machine, leave it)

Notes:

If you have never Deadlifted before, choose the 'Easy' Dumbbell Version. Make sure to focus on driving with your Glutes, and less with your back.

Swings and Double Swings are interchangeable. You can use a single Dumbbell or Kettlebell or use two lighter Dumbbells in your hands. Play with it.

Take your time with BSS. Make sure you drive with your whole standing foot through the ground. You should feel it in the Glutes, Quads and Hams.

If you cannot do BSS, do regular Lunges.

Monkey Squats can be weighted if you find it too easy.

I recommend staring with no weight for Hypers (use a Hyper Extension Machine if possible). Again, focus on using your Glutes, less than your back.

Go slow with any Calf exercises. If the Bent Knee Calf machine is not around or to hard to work into, just skip it.