Cheryl Thomas

🟧 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
Paloff Press 10/10
Seated Band Abductions 20
1-2 Sets


Block 3
Foam Roller or Dowel 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 – 2-3 Sets

Block 5 – Finisher
Anaerobic Push 30s Work - 30s 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 w/ Rotations 10/10
Seated Band Abductions 20
1-2 Sets


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

Block 4
BB Mtn. Climbers 10/10
Seated SL Knee extensions 12/12
30s rest – 2-3 Sets

Block 5 – Finisher
Anaerobic Push 30s Work - 30s Rest - (4 Rounds) - Any Machine