Harry Stevens

🟧 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
Block Adductor Squeeze x10 (3 sec Hold every Rep)
2 Sets

Block 3
Foam Roller RDL 10
DB Incline Chest Press 10
30s rest – 3 Sets

Block 4
BB Plank shoulder taps 10/10
Banded Crab walks 12/12
30s rest – 2 Sets

Block 5 – 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 w/ Rotations 10/10
Seated Band Abductions 20
2 Sets

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

Block 4
Seated DB Shoulder Press x10
Seated SL Knee extensions 12/12
30s rest – 3 Sets

Block 5 – Finisher
5 Minutes Steady State cardio