Andrea

🟧 DAY 1 – HINGE AND PRESS FOCUS

Block 1 – Mobility Prep
Standing T- Rotations 10/10
Standing Hip CARS + Swings 5/5/5/5
Seated Hamstring stretch 30s/ 30s
1 Set

Block 2 – Core + Glute Activation
Paloff Press x10/10
Seated Band Abductions x20
2 Sets

Block 3
DB RDL x10
DB Incline Chest Press x10
30s rest – 3 Sets

Block 4
Seated DB Shoulder Press x10
DB Glute Bridge
Banded Crab walks x12/12
30s rest – 2 Sets

Block 5 –
Barbell Shoulder Taps x10/10
Rope Triceps Extension x10
Sets: 2

Finisher -
Steady State Cardio 5 Minutes


🟧 DAY 2 – SQUAT AND PULL

Block 1 – Mobility Prep
Standing T- Rotations 10/10
Standing Hip CARS + Swings 5/5/5/5
Seated Figure 4 Hip Stretch 30s/ 30s
1 Set

Block 2 – Core + Glute Activation
Paloff Press 10/10
Seated Band Abductions x10/10
Block Adductor Squeeze x10 (3 sec hold)
1 Sets

Block 3
Supported Squats ( TRX) 10
Staggered stance Cable Row ( Neutral) 10
30s rest – 3 Sets

Block 4
Cable Rope Face Pulls x10
Seated SL Knee extensions 12/12
Staggered stance Cable Pull down supinated
30s rest – 3 Sets

Block 5 – Finisher
Steady State Cardio 5 Minutes


🟧 Day 3 - Full Body + Cardio

Mobility -
Seated Figure 4 Hip Stretch x30s/ 30s
Seated Hamstring stretch x30s/ 30s
TRX Pec Stretch w/ Overhead x10

Block 2 – Core + Glute Activation
Paloff Press 10/10
Seated Band Abductions x10/10
Block Adductor Squeeze x10 (3 sec hold)
1 Sets

Block 3 -
DB RDL x10
SA Cable Chest Press x10/10
TRX Squat x10
Sets: 3

Block 4 -
SA Cable Pronated Row x10/10
Banded Paloff Rotation x10/10
Sets: 3

Block 5 -
Staggered stance cable pulldown x10/10
DB Bicep Curl x10/10
Sets: 2

Finisher -
Steady State Cardio 5 Minutes


⬛ CARDIO & CORE

Week 1 + 3

Block 1 – Warm-Up
• 10-Minute Steady State (any machine)

Block 2 – Mobility Prep
• Wall Scarecrows + Angels – 10/10
• Wall T-Rotations – 10/10
• Hip CARs + Hip Swings – 10/10
1 Set

Block 3 – 25-Minute AMRAP
• 20 Calories AirBike
• 20 DB Farmer’s March
• 10/10 Downward Band Chops
• 20/20 Banded Crab Walks