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| Exercise | Target Muscle Group | Repetitions | Sets | Rest (minutes) |
|---|---|---|---|---|
| Banded Squats | Legs & Glutes | 12-15 | 3 | 1.5 |
| Resistance Band Rows | Back | 10-12 | 3 | 1.5 |
| Banded Push-Ups | Chest & Triceps | 8-10 | 3 | 2 |
| Banded Glute Bridges | Glutes & Hamstrings | 15-20 | 3 | 1 |
| Lateral Band Walks | Legs & Core | 10 steps each direction | 3 | 1 |
