April 2026 – Week 2 – Lower Body + Core*Video Demos Attached

Equipment: Dumbbells, Bench

Format: 4 Blocks | 3–4 Rounds Each

• Perform exercises back-to-back

• Rest 45–60 sec after each round

Block 1: Squat + Glute Activation

3–4 Rounds:

1. DB Goblet Squat (tempo)x8

https://youtube.com/shorts/_v3W5msl4RU

1. Bench Single-Leg Hip Bridge- (Foot…

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April 2026 – Week 2 – Full Body Focus *Video demos attached

Equipment: Dumbbells, BenchFormat: 3 Main Blocks + Buyouts

• 3–4 Rounds per block

• Perform exercises back-to-back

• Rest 45–60 sec after each round

Block 1: Lunge + Posterior + Arms

3–4 Rounds:

1. DB Front Rack Reverse Lunge to Front Squat (L/R) → 45 sec or…

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April 2026-Week 2-Upper Body Focus*Video Demos attached-(Push • Pull • Chest • Back • Arms • Shoulders)

Equipment:Dumbbells, Bench
Format: 4 blocks | 3-4 rounds each | 45-60 sec rest

Block 1: Back + Rear Delts

3–4 Rounds:

1. DB Bench Single-Arm Low Row x10/side

https://youtube.com/shorts/fj62l2ACvuw

1. DB Reverse…

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April 2026- Week 1 Lower + Core (Squat• Hinge• Lunge • Rotate etc) *Demo Videos attached

• Equipment: Dumbbells, Mini Bands
• Format: 4 Blocks | 3 Rounds Each

• Perform exercises back-to-back

• Rest 45–60 sec after each round

Mini Prep (Activation)45 sec on / 10 sec transition

• Mid Band Squat

https://youtube.com/shorts/xhbn8my6meo

• Mid Band Good…

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April 2026- Week 1 FULL BODY FLOW (Push • Pull • Lunge • Burpee) *Demo Videos attached

• Equipment: Dumbbells
• Format: 4 Blocks | 3 Rounds Each

• Perform exercises back-to-back

• Rest 45–60 sec after each round

Block 1: Lunge + Shoulder Push

3 Rounds:

1. DB Reverse Lunge (R/L) x 45 sec or x8/leg

https://youtube.com/shorts/bCLyXuPJulU

1. DB Alt Arnold Press x 45–60 sec…

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April Week 1-Upper Body Focus (Push, Pull, Chest, Tri, Back, Bi, Shoulders)* Video Demos Attached

Equipment:Dumbbells
Format: 4 blocks | 3-4 rounds each | 45-60 sec rest

Block 1: Chest + Pull- Core/Rotation

1. DB Floor Chest Press x 10

https://youtube.com/shorts/PDSRhQ4Z52g

1. DB Split Stance Single-Arm Low Row (R/L) x…

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ATLVets Community 👊

My name is Taylor Knight, and I’m honored to lead the Movement Pillar here at ATLVets.

I’m the founder of DT Corporate Wellness, where we help individuals and organizations improve their health, performance, and overall quality of life through fitness, nutrition, sustainable habits and community.

Movement has always been more…

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