🟧 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
1–2 Sets

Block 3
Foam Roller or Dowel RDL x10
TRX or Cable Row (Narrow Grip) x10
30s rest – 3 Sets

Block 4
Banded SL TKE 20/20
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
Cat + Cow x10
Side-Lying T-Rotation w/ Windmill x10/10
1 Set

Block 2 – Core + Glute Activation
Glute Bridge (5s ISO Hold ×6)
Deadbugs x12/12
Low Plank x20s
1–2 Sets

Block 3
Foam Roller or Dowel RDL x10
SA DB Chest press ( Inclince) 10/10
High Plank x20s
30s rest – 3 Sets

Block 4
Seated SL Knee Extensions 10/10
TRX or Cable Row (Supinated Grip) x10
Band Pull Complex (Pro + Supinated + External Rotation) x8/8/8
30s rest – 3 Sets

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

🟧 DAY 3 – STEADY STATE + CORE FOCUS

Block 1 – Warm-Up / Mobility
Seated Figure-4 Stretch 30s/30s
Standing Hip CARS x5/5
World’s Greatest Stretch w/ Rotation x5/5
1 Set

Block 2 – Steady-State Cardio
Choose 1 Option:
– Treadmill Incline Walk
– Upright or Recumbent Bike
– Rower / Ski Urg

Goal: 25 minutes at conversational pace (Zone 2 intensity)
Heart rate should stay around 65–75% max.

Block 3 – Core Circuit
Complete 2–3 Rounds (Minimal Rest)
Deadbugs x10/10
Glute Bridge March x10/10
Plank Shoulder Taps x10/10
Side Plank x20s Each Side

Block 4 – Optional Finisher (if feeling fresh)
5 × 1-minute moderate efforts on chosen cardio (bike, walk, or row)
1-minute easy pace between rounds