Day 1 Legs and Core
Short Warm up

Exercise #1
Gym version Box/Bench Squats
Home version Bench banded squats

Exercise #2
Gym version Hack Squats/ goblet split squats
Home version Goblet squats/goblet split squats

Exercise #3 Core (optional)
Elevated leg crunches
Plank Pulls

Exercise #4 Conditioning
Dumbbell Step overs
Jump rope
Dumbbell power cleans