WEEK 1 + 3 - FB: CABLE WORK

WARM UP
Any Cardio Machine SS Warm Up @ 50% effort x 5 mins
Banded Pull Aparts (Supinated + pronated + ext rotation) x 10 each
Quadruped Scapular CARs x 10 each direction
Gentle Leg Swings (multidirectional) x 10 each direction
1 set

BLOCK 1 - Upper Body
SA Cable Rows x 12-15 per side
Cable Chest Press x 12-15
SA Cable Lateral Raises x 12-15 per side
Rest 45s, 2-3 sets

BLOCK 2 - Lower Body
Cable Hip Abductions x 12-15 per side
Cable Hip Adductions x 12-15 per side
BW Elevated Glute Bridges x 12-15
Rest 45s, 2-3 sets

BLOCK 3 - Core
Cable Crunches x 15-20
Cable Pallof Press x 10-12 per side
Rest 45s, 2-3 sets



WEEK 1 + 3 - CARDIO + CORE

BLOCK 1 - Warm Up
Any Cardio Machine SS Warm Up @ 50% effort x 7-10 mins
Banded Pull Aparts (Supinated + pronated + ext rotation) x 10 each
Quadruped Scapular CARs x 10 each direction
Gentle Leg Swings (multidirectional) x 10 each direction
Same Cardio Machine as Warm Up at 65% effort x 7-10 mins
1 set

BLOCK 2 - CORE
Foam Roller Squeeze + Pelvic Tilts x 15-20
Deadbug x 10-12 per side
Birddog x 10-12 per side
Rest 45s, 2-3 sets

BLOCK 3 - Cooldown
Recumbent Bike x 5 mins
Physio Stretches x 5 mins



WEEK 1 + 3 - FB: CABLE VARIATION

WARM UP
Any Cardio Machine SS Warm Up @ 50% effort x 7 mins
Banded Pull Aparts (Supinated + pronated + ext rotation) x 10 each
Quadruped Scapular CARs x 10 each direction
Gentle Leg Swings (multidirectional) x 10 each direction
1 set

BLOCK 1 - Upper Body
Cable Pulldowns x 12-15 per side
Cable Incline Chest Press x 12-15
Cable Rear Delt Flyes x 12-15 per side
Rest 45s, 2-3 sets

BLOCK 2 - Lower Body
Cable Glute Kickbacks x 12-15 per side
Cable Standing Hip Flexion x 12-15
Cable Calf Raises x 12-15
Rest 45s, 2-3 sets

BLOCK 3 - Core
Cable Side Crunches x 15-20 per side
Cable Pallof Press w/ OH x 10-12 per side
Rest 45s, 2-3 sets



WEEK 2 + 4 - FB: FOCUS VARIATION

WARM UP
Any Cardio Machine SS Warm Up @ 50% effort x 5 mins
Banded Pull Aparts (Supinated + pronated + ext rotation) x 10 each
Quadruped Scapular CARs x 10 each direction
Gentle Leg Swings (multidirectional) x 10 each direction
1 set

BLOCK 1 - Upper Body
Cable Face Pulls x 12-15
Cable Decline Chest Press x 12-15
Cable Bicep Curls x 12-15
Rest 45s, 2-3 sets

BLOCK 2 - Lower Body
Cable Lateral Steps x 10-12 per side
Cable Standing Hip Extensions x 12-15 per side
Cable Seated Calf Raises x 15-20
Rest 45s, 2-3 sets

BLOCK 3 - Core
Cable Woodchoppers x 10-12 per side
Cable Plank with Pull Through x 10-12 per side
Rest 45s, 2-3 sets



WEEK 2 + 4 - CARDIO + CORE

BLOCK 1 - Warm Up
Any Cardio Machine SS Warm Up @ 50% effort x 7-10 mins
Banded Pull Aparts (Supinated + pronated + ext rotation) x 10 each
Quadruped Scapular CARs x 10 each direction
Gentle Leg Swings (multidirectional) x 10 each direction
Same Cardio Machine as Warm Up at 65% effort x 7-10 mins
1 set

BLOCK 2 - CORE
Bench Plank x 30-45s
Bench Side Plank x 30-45s per side
Reverse Plank x 30-45s
Rest 45s, 2-3 sets

BLOCK 3 - Cooldown
Recumbent Bike x 5 mins
Physio Stretches x 5 mins



WEEK 2 + 4 - FB: CABLE CIRCUIT

WARM UP
Any Cardio Machine SS Warm Up @ 50% effort x 7 mins
Banded Pull Aparts (Supinated + pronated + ext rotation) x 10 each
Quadruped Scapular CARs x 10 each direction
Gentle Leg Swings (multidirectional) x 10 each direction
1 set

BLOCK 1 - Upper Body
Cable Rows x 10
Cable Chest Press x 10
Cable Lateral Raises x 10
Rest 60s, 2-3 sets

BLOCK 2 - Lower Body
Cable Glute Kickbacks x 10
Cable Hip Abductions x 10
Cable Standing Hamstring curls x 10
Rest 60s, 2-3 sets

BLOCK 3 - Core
Cable Crunches x 15
Cable Pallof Press w/ Rotation x 10 per side
Cable Side Crunches x 10 per side
Rest 60s, 2-3 sets