DAY 1 - FULL BODY FOCUS. Feb 15th - March 15th



WARM UP - 5 minutes Steady State on any machine ( treadmill, bike, rower)

MOBILITY WARM UP

Cat + Cow -10
Groin Rockers - 6/6
Quadruped T- Rotations 6/6
1 Set

CORE AND GLUTE - ACTIVATION

Deadbugs 10/10
Glute Bridges 12 ( add weight 2nd set)
Banded Clamshells 10/10
3 Sets

Dumbbell Chest Press - 10 ( Incline Bench)
Seated Cable Row - 10
Band External Rotation - 10
3 Sets

PICK OPTION 1 or 2 - BICEPS AND TRICEPS OR CORE AND GLUTES FINISHER

OPTION 1 - FINISHER ( CORE AND GLUTES)
Elevated Plank Shoulder taps 10/10
Banded Crab Walks 12/12
2-3 Sets

OPTION 2- FINISHER ( BICEP + TRCIEP)
Seated Dumbell alternating Curl 8/8
Cable tricep Ext. 12
2-3 Sets



REPEAT DAY 1 - FULL BODY FOCUS - 2X Per Week


OPTIONAL CARDIO DAY - 1X PER WEEK

Warm up - 10 minutes treadmill hill

MOBILITY WARM UP
Cat + Cow 10
Groin Rockers 10/10
Quadruped T - Rotations 10/10
1 Set

Deadbugs 10/10
Banded Glute Bridges 12
Banded Clamshells 101/0
2 Sets

10 Minutes Steady State - On any machine ( bike, tread, row.)