“` markdown
**Full-Body Workout Plan**
**Warm-Up**
1. **90/90 Wall Balloon-Breathing**
– [Video Instruction](https://vimeo.com/111032082)
**Upper Body**
2. **Alternating Dumbbell Bench Press**
– 3 sets of 10 reps each arm
– [Video Instruction](https://vimeo.com/111032510)
3. **Band Pull-Apart**
– 3 sets of 12 reps
– [Video Instruction](https://vimeo.com/111033315)
4. **Pushup**
– 3 sets of 15 reps
– [Video Instruction](https://vimeo.com/111033881)
5. **Neutral-Grip Cable Pull-Down**
– 3 sets of 10 reps
– [Video Instruction](https://vimeo.com/111255278)
**Lower Body**
6. **Bodyweight Squat Thrust**
– 3 sets of 15 reps
– [Video Instruction](https://vimeo.com/111051117)
7. **Alternating Goblet Reverse Lunge With Blocked Knee**
– 3 sets of 10 reps each leg
– [Video Instruction](https://vimeo.com/111032521)
8. **Dumbbell Reverse Lunge**
– 3 sets of 10 reps each leg
– [Video Instruction](https://vimeo.com/111117186)
**Core**
9. **Ab Wheel Rollout**
– 3 sets of 10 reps
– [Video Instruction](https://vimeo.com/111032084)
10. **Pallof Press**
– 3 sets of 12 reps each side
– [Video Instruction](https://vimeo.com/111469204)
**Cool Down**
11. **Deep Neck Flexor Activation and Suboccipital Stretch**
– [Video Instruction](https://vimeo.com/111113500)
12. **Hip Flexor Stretch**
– [Video Instruction](https://vimeo.com/111241987)
“`
Note: Make sure to follow the cues in the video instructions for proper form and technique. Adjust weights according to your fitness level.
