Cindy Draper

🟥Back/Chest

Mobility

TRX Pec Stretch - 20-30s
Band Flossing - 20-30s
Standing T-Rotations x10/10

Block 1 -
Single arm Cable Row
Incline DB Chest Press
Sets: 3 Reps: 6-10

Block 2 -
DB Elbow Supported Row
Cable SA Chest Press
Sets: 2 Reps: 6-10

Block 3 -
Cable Lat Prayer (Rope)
DB Chest Fly
Sets: 2 Reps: 6-10

Block 4 -
Single Arm Pronated Cable Row
DB Flat Press
Sets: 2 Reps: 6-10

Block 5 -
Anaerobic Finisher - 3 Rounds

🟦 Arms

Mobility -
Band Flossing x25s
TRX Pec Stretch w/Overhead Angels

Block 1 -
Bicep Curl x10/10
Rope Triceps Extensions x10
Sets: 3

Block 2 -
DB Lateral Raises x10
Overhead Triceps Extension
Sets: 3

Block 3 -
Single arm Triceps Extension
DB Front Raise
Sets:3

Block 4 -
Seated DB Shoulder Press x10
DB Hammer Curl x10/10
Sets: 2

🟩 Leg Recovery

Mobility -
Calf Stretch x20s/20s
Hamstring Reach holds x20s/20s
Hip cars + Hip swings x5/5/5/5

Block 1 -
Seated Leg Extensions
Foam Roller RDL x10
Sets: 3

Block 2 -
Plate elevated calf raises x15
Rack assisted squat x15
Sets: 3

Block 3 -
Banded Bodyweight good mornings (Band on rack and Hips) x15
SL Glute Bridge x12
Sets:3

Block 4 -
DB Deadbugs x10/10
Band Paloff Press x10/10
Plank x30s
Sets: 3


PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Goblet Squat 15,20 LB 1x10, 2x10
Week 2 DB Split Squat 10,12 LB 3x10
Week 3 DB SL Lateral Lunge 10 LBS 3x10/10
Week 4 Goblet Squat 15,20,25 1x12, 1x
DB Front Squat 10,15 LB 1x10, 2x8
Goblet Squat 25, 25, 30 3x10
DB Split Squat 15 3x10/10
Goblet Squat 25,30,30 3x10
DB SL Split Squat 15 3x10


PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Incline Chest Press 10 LB 3x10
Week 2 Incline Chest Press 12,12,12 3x15
Week 3 SA Shoulder Press 15,15,15 3x10/10
Week 4 SA Sh Press 15 3x15
Incline Chest Press 12,12,15 2x15, 1x
Incline Chest Press 12,15 1x12,2x10
Seated DB Shoulder Press 12,15 2x10,1x10
Cable Chest Press 2.5,3 1x10,2x10

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Chest Supp Row 10 LB 3x10
Week 2 SA DB Row 20 3x10
Week 3 Chest Supp Row 12,12,12 3x12-15
Week 4 Pronated Cable Row 4,5 2x10, 1x
Week Bent Over DB Row 20,25 1x11, 2x10
SA Cable Row 3,3,4 3x10/10
Chest SupporBentDB Row20,25 LB 1x12, 2x10
Bent Over Row 20 3x10
Chest SupportRow 20 3x10
Pronated Cable Row 3.5, 4.5,5 3x10/10
Bent Over Row 20 ,25,25 3x10/10
DB Chest Supported Row 12,15,20 1x12,1x10,1x8
Cable Rope Face Pulls 4.5,5.5 1x10,2x10
Cable Pulldown 4,5,5.5 1x12,1x10,1x10
Cable Row 4,5 1x10,1x10
Reverse Fly 1.5,2 1x10,1x10
DB Bicep curl 10 2x10
Cable Row PRO 4, 4.5,4.5 3x10/10
DB Bench support row 20

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB RDL 8 ,8,8LB 3x10
Week 2 DB RDL 12, 12,12 3x10
Week 3 DB RDL 12 3x15
Week 4 DB RDL 15 3x10
DB RDL 15, 3x10
DB RDL 15,20 1x10,2x10
DB RDL 15,20,25 1x10,1x10,

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Glute Bridge 10LB, 20 LB 1x10 , 2x10
Week 2 DB Frog pump/glute bridge 20,20,20 3x10
Week 3 DB Hip Thrust w/band 25,25,30 3x15
Week 4 DB Frog Pump/glute Bridge 20,30,30 3x10
DB Frog Pump 20,25,30 1x10,1x10,1x10
DB Glute Bridge 25,30,35 1x10,1x10,1x10