Workout: Day B — April 8, 2026

Main Workout

#	Exercise	Reps	Weight	Form Video
1	KB Around the World	20 (10/dir)	20 lb KB	▶ Watch
2	DB Lateral Raises	15	5 lb pair → 10 lb	▶ Watch
3	KB Sumo Deadlift	10	25 lb KB	▶ Watch
4	DB Biceps Curls	10	10 lb pair → 12 lb	standard curl form
5	Push-ups (on knees)	15	bodyweight	progress to full push-ups
6	DB Glute Bridge	12	15 lb on hips	lie on floor, feet flat, press hips up

Structure: 3 rounds, 60-90s rest between rounds
Warmup: 5 min treadmill walk + torso twists + leg swings

Do these after your last round. No rest between exercises — just move through them.

#	Exercise	Reps/Time	Weight	Notes
1	Dead Bugs	10/side	bodyweight	Back flat on floor, extend opposite arm+leg slowly
2	Russian Twists	20 total	8 lb KB or 10 lb DB	Sit with knees bent, rotate side to side, tap weight to floor
3	Plank Hold	30-45s	bodyweight	Forearms on floor, straight line head to heels

Structure: 2 rounds, minimal rest between rounds

🎯 Notes for today: Left elbow pain still present but recovering. Limited extension on left-arm rows to protect it.