Avis Picton

🟧 DAY 1 – HINGE AND PRESS FOCUS

Block 1 – Mobility Prep
Standing Hip CARS 5/5
Seated Hamstring stretch 30s/ 30s
1 Set

Block 2 – Core + Glute Activation
Seated Block Adductor Squeeze x10 3 sec hold per rep
2 Sets

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

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

Block 5 –
Barbell Shoulder Taps x10/10
Banded Glute bridge x10
Banded Clamshell x10/10
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
Banded Paloff Press 10/10
Block Adductor Squeeze x10 (3 sec hold)
1 Sets

Block 3
Supported Squats ( TRX) 10
Cable Row ( Neutral) 10
Banded Clamshell x10/10
30s rest – 3 Sets

Block 4
Cable Rope Face Pulls x10
Seated SL Knee extensions 12/12
Banded Glute Bridge x10
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
Bird Dogs x10/10
Block Adductor Squeeze x10 (3 sec hold)
1 Sets

Block 3 -
Light DB RDL x10
TRX Squat x10
Sets: 3

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

Block 5 -
Staggered stance cable pulldown (Supinated) x10/10
Paloff Press 10/10
Sets: 2

Finisher -
Steady State Cardio 5 Minutes