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

Block 4
BB Plank shoulder taps 10/10
DB Shoulder Press x10
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
Seated SL Knee extensions 12/12
Cable Row ( Neutral) 10
30s rest – 3 Sets

Block 4
Rope Face Pulls x10
Elbow Supported DB Row x10/10
30s rest – 3 Sets

Block 5
TRX or Goblet Squat x10
Front Raises x10
30 sec rest - 3 Sets

Finisher
5 Minutes Steady State cardio

🟧 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 -
DB Roller RDL x10
SA Cable Chest Press x10/10
SL Seated Knee Extension x10/10
Sets: 3

Block 4 -
SA Cable Pronated Row x10/10
Staggered stance cable pulldown x10/10
DB Bicep Curl x10/10
Sets: 3

Finisher -
Steady State Cardio 5 Minutes