Dean McAuley

🟥Back/Chest/Arms

Mobility
Side-Lying Foam Roller T-spine Rotations x10/10
Seated or Lying Figure 4 Stretch x30s/30s

Glutes -
Banded Clamshell x12/12
Banded Glute Bridge x12
Side Lying Band Abduction x10/10
Sets: 2

Block 1 -
DB Chest Supported Row
Incline DB Chest Press
Sets: 3 Reps: 8-10

Block 2 -
Bench Seated Rope Face Pulls
DB Floor Press
Sets: 2 Reps: 6-10

Block 3 -
Staggered stance cable Pulldown
BB Push ups
Sets: 2 Reps: 6-10

Block 4 -
DB Bicep Curl x10
DB Lateral Raise x10
DB Hammer Curl x10
DB Front Raise x10

5-Minutes Steady State Bike

🟩 DAY – Glutes/Hamstrings

Block 1 – Warm-Up / Mobility

5-Minute Easy Aerobic Warm-Up bike
Seated Figure 4 Stretch x30s/30s
Calf stretch x20s/20s

Glute Activation
Banded Clamshells 10/10
Glute Bridge x12
2 Sets

Block 2 – Strength
DB Glute Bridge - 12
Deadbugs (Feet on Ground, only arms move)– 10/10
1:00 rest – 3 Sets

Block 3 –
Step-Ups (low box) – 10/10
TRX Supported Squats x10
Standing Pallof Press – 10/10
1:00 rest – 3 Sets

Block 4 –
SL DB Glute Bridge x10/10
Side Lying Banded Abductor x10/10
1:00 rest - 2 Sets

5 Minutes Steady State Bike


⬛ CARDIO & CORE

Week 1 + 3

Block 1 – Warm-Up
• 10-Minute Steady-State Cardio bike

Block 2 – Mobility
• Side-Lying Foam Roller T-spine Rotations x10/10
• Cat-Cow Stretch – 10/10
• Seated Figure 4 Stretch x30s/30s
• Banded Clamshells x12/12
1 Set

Block 3 –
• DB Farmer Carry x25s
• Standing Cable Paloff Press 10/10
• Bird Dogs x10/10
1:00 Rest x 3 Sets

Block 4 – Standing Core / Conditioning
• Deadbug (Feet on Ground, only arms move)– 10/10
• DB March (core brace) – 30s
• Side Plank – 30s
1:00 rest × 2 Sets

5-Minutes Steady State Bike