Legs (10 min)
Hip Rotation
Chair Squat
Single Leg Bridge
Calf Raises
Wall Sit (Inner Thigh Emphasis)
Upper (10 min)
Pushups: 2/2/2
Chest Fly Static Hold
Shoulder Press
Biceps Curls
Rowing
Negative-Only Pushup
Bonus Shoulder Work
Core (5 min)
Ab Curl with Reach
Bird Dog
Mer-person
Plank Pull