Kathryn Grant

🟧 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
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
Rope Triceps Extension x10
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
Paloff Press 10/10
Seated Band Abductions x10/10
Block Adductor Squeeze x10 (3 sec hold)
1 Sets

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

Block 4
Cable Rope Face Pulls x10
Seated SL Knee extensions 12/12
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
Paloff Press 10/10
Seated Band Abductions x10/10
Block Adductor Squeeze x10 (3 sec hold)
1 Sets

Block 3 -
Foam Roller RDL x10
SA Cable Chest Press x10/10
TRX Squat x10
Sets: 3

Block 4 -
SA Cable Pronated Row x10/10
Sit to stand x10
Sets: 3

Block 5 -
Staggered stance cable pulldown x10/10
SL DB RDL x10/10
DB Bicep Curl x10/10
Sets: 2

Finisher -
Steady State Cardio 5 Minutes



PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4