Workout Routine
Free●● Session Lower
Warm up:
Treadmill Walk: 10- 15 minutes (flat, 2.0–2.4)
•Adductor Rockbacks: 10 reps per side.
•World’s Greatest Stretch: 6 reps per side.
•Glute Bridges: 15 reps.
Kettlebell Swings: 2 sets of 12 reps @ 30lbs.
Post workout
Wall Caterpillar for 1minutes
Wall Straddle for 1 minutes
Wall Caterpillar for 1minutes
Wall Butterfly for 1 minutes
Wall Caterpillar for 1 minutes
Pigeon Pose for 1minutes each side.
●● Session Upper
Warm up
Treadmill Walk: 15 minutes (flat, 2.0–2.5)
1. Movement Prep (Do 2 rounds)
•Band Pull-Aparts: 15 reps. (Palms facing up to hit external rotators).
•Band Dislocates (or PVC pipe): 10 reps. (Over-and-back shoulder pass-throughs).
•Thoracic Rotations: 10 reps per side. (On hands and knees, hand behind head, rotate elbow to opposite wrist then open up to ceiling).
•Cat-Cows: 10 reps.
2. CNS Activation :
Kettlebell Halos: 2 sets of 5 reps (5 each direction) at 5-15lbs.
Post workout
Passive Dead Hang: 3 sets of 30 seconds. Doorway Pec Stretch: 1 minute per side.
Child’s Pose with Side Reach: 1 minutes per side.
●●Session Full:
Warm up:
Treadmill Walk: 10-15 minutes (flat, 2.0–2.5)
1. Movement Prep (Do 1 round)
•Adductor Rockbacks: 8 reps per side.
•World’s Greatest Stretch: 6 reps per side.
•Reverse Lunges with Overhead Reach: 10 reps alternating. (Step back, reach hands high to stretch the hip flexor of the back leg).
•Dead Bugs: 20 reps total. (Core activation to protect the spine during split squats).
•Glute Bridges: 15 reps.
2. CNS Activation:
Kettlebell Swings: 2 sets of 12 reps @ 30lbs
Post workout
Yin wall yoga
Wall Caterpillar for 1minutes
Wall Straddle for 1 minutes
Wall Caterpillar for 1minutes
Wall Butterfly for 1 minutes
Wall Caterpillar for 1 minutes
Pigeon Pose for 1minutes each side.
Starting TM is 55% of 1RM.