Sandra

🟧 DAY 1 – FULL BODY FOCUS

Block 1 – Mobility Prep
Cat + Cow x10
Foam Roller T-Rotations x10/10
1 Set

Block 2 – Core + Glute Activation
Deadbugs 10/10
Glute Bridges x20
Clamshells x12/12
2 Sets

Block 3
Foam Roller RDL x10
Cable Row Staggered stance (Neutral Grip) x10
30s rest – 3 Sets

Block 4
TRX supported Squat 10 (move into goblet if form is good)
DB Chest Press (Incline) 10
30s rest – 3 Sets

Block 5 – Finisher
Anaerobic Push 30s Work - 30s Rest - (4 Rounds) - Any Machine ( If tolerable for the Knees)

🟧 DAY 2 – FULL BODY FOCUS

Block 1 – Mobility Prep
Hip Flexor stretch x25s/25s
TRX Pec Stretch x10
1 Set

Block 2 – Core + Glute Activation
Deadbugs x12/12
Low Plank x20s
2 Sets

Block 3
DB Glute bridge x10
DB Shoulder Press x10
30s rest – 3 Sets

Block 4
SA Cable Chest Press x10/10
Cable Rope Face Pull x10
Low Plank x30s
30s rest – 3 Sets

Block 5 – Finisher
Anaerobic Push 20s Work / 40s Rest - (4 Rounds) - Any Machine

🟧 DAY 3 –

Block 1 – Mobility Prep
Wall Angels x10
Seated Figure-4 Hip Stretch 30 s / 30 s
Standing Hip CARS + Swings x5/5/5/5
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Banded Clamshells x10/10
Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust + Pull)
DB Hip Thrust x10
DB Flat Chest Press x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Lunge + Core)
DB Glute Bridge x10
Side Lying Band Abduction x10/10
1:00 rest – 3 Sets

Block 5 – Core Circuit
DB Plank Pull Through x10/10
Cable Paloff Rotation x10/10
Elbow Plank x25s
1:00 rest – 2 Sets


PROGRESS TRACKING

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



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



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




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




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