Trial member No Ground

🟧 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
Band Paloff Press 10/10
Standing Band Abductions 20
2 Sets

Block 3
DB Shoulder Press x10
Foam Roller RDL 10
DB Incline Chest Press ( wide) 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
Anaerobic Push 20s Work - 40s Rest - (4 Rounds) - Any Machine

🟧 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
Standing Band Abductions 20
2 Sets

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

Block 4
Rope Face Pulls x10
Seated SL Knee extensions 12/12
DB Elbow Supported Row x10
30s rest – 2 Sets

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


🟧 DAY 3 - Upper Focused

Block 1 - Mobility
Banded Flossing x10/10
TRX Pec Stretch x30s/30s
Standing T-Rotations
Sets: 1

Block 2
Staggered Stance Cable Pronated Row x10/10
Cable Chest Press x10/10
Sets: 3

Block 3
DB Front Raise x10
DB Bicep Curl x10/10
Sets: 3

Block 4
DB Lateral Raise x10
Rope Triceps Extension x10
Sets: 2

Block 5
Anaerobic

⬛ CARDIO & CORE

Week 1 + 3

Block 1 – Warm-Up
• 10 Minutes Steady State (any machine)

Block 2 – Mobility Prep
• Shoulder CARs – 10/10
• Hip CARs – 10/10
• Hip Circles – 10/10
1 Set

Block 3 – 3 Sets
• 20 Calories AirBike
• 20 BB/Bench Mountain Climbers
• 20 Good Mornings

Block 4 - 2 Sets
• 10 Calories Ski Erg
• DB Farmer’s Carry (2 slow loops)
• Band/Cable Pallof Press w/ Rotations – 10/10