Cindy Draper

🟩 Hamstrings/Glutes

Mobility -
Seated Hamstring Stretch x30s/30s
Rack Calf Stretch x30s/30s
Seated Figure 4 Stretch x30s/30s
1 Sets

Block 1 -
DB Deadbugs x12/12
Banded Clamshells x12/12
Banded Hip Thrusts x10
2 Sets

Block 2 -
DB Hip Thrust x10
SL Plate Elevated DB Calf Raise x12
3 Sets

Block 3 -
DB SL RDL x10
Side Lying Band Abduction x10/10
3 Sets

Block 4 -
DB Banded Good Morning (Band on Rack & Hips) x10
SL DB Hip Thrust x10
2 Sets

Block 5 - Core Finisher
Plank x40s
Cable Paloff Rotation x10/10
Leg Raises x20
2 Sets


🟥Upper Body

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
Cable Rope Triceps extension
Sets: 2 Reps: 6-10

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

Block 5 -
Gunshow

🟦 Squat/Shoulders

Mobility -
Calf Stretch x20s/20s
Hamstring Reach holds x20s/20s
Hip cars + Hip swings x5/5/5/5
Seated Leg Extensions x10/10

Block 1 -
DB Deadbugs x12/12
Banded Clamshells x12/12
Banded Paloff Press x10/10
1 Set

Block 2 -
DB Goblet Squat x10
DB RDL x10
3 Sets

Block 3 -
Heel Elevated Front Squat x10
Seated DB Shoulder Press x10
3 Sets

Block 4 -
Rack Assisted Split Squats x10
DB Front/Lateral Raise x10/10
2 Sets

Block 5 -
5 Minutes Steady State Cardio


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
TRX Squat B/W 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
DB RDL 15 3x10

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
SL Glute Bridge 20 3x12/12

DB DeadBugs 8 3x10/10