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Leg Day B (v2)
Prep (5–7 min): 90/90 breathing w/ reach (2 rounds) → hip flexor stretch (30–45s/side) → 1–2 warm-up sets for the first lift. Log one warm-up set in the WARMUP box below.
Leg Day B (v2)
Prep (5–7 min): 90/90 breathing w/ reach (2 rounds) → hip flexor stretch (30–45s/side) → 1–2 warm-up sets for the first lift. Log one warm-up set in the WARMUP box below.
Core + Conditioning + Mobility
90/90 Breathing w/ Reach (2 rounds × 4–6 breaths) → 1 easy practice round of minutes 1–3.
Upper Body Pull + Rear Delts + Bicepts
Prep: hang = scap pull ups (2 x 5) -> 1-2 warm up sets for pull ups
Leg Day B (Hard Day)
90/90 breathing w/ reach (2 rounds) → hip flexor stretch (30–45s/side) → 1–2 warm-up sets for the first lift.
Upper Body Push + Delts
90/90 breathing (1–2 rounds) → shoulder circles (10 each) → band pull‑aparts (2 × 12) → 1–2 warm-up sets for the first lift.
Upper Body Pull + Rear Delts + Bicepts
Prep: hang = scap pull ups (2 x 5) -> 1-2 warm up sets for pull ups
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Day 1 workout3
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Leg Day A - Thrust + Abduct
Prep (5–7 min): 90/90 breathing w/ reach (2 rounds × 4–6 breaths) → hip hinge patterning (8 reps) → 1–2 warm-up sets for the first lift.
Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Rest Day
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Cardio & Core Finisher
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Cardio & Lower Body Finisher
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Cardio & Lower Body Finisher
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Cardio - Walk & Core Finisher
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Exercises
Stairmaster
Movement - Step at your own pace and hold the side bars for balance and stabilityExercises
Stairmaster
Movement - Step at your own pace and hold the side bars for balance and stabilityExercises
Stairmaster
Movement - Step at your own pace and hold the side bars for balance and stabilityExercises
Stairmaster
Movement - Step at your own pace and hold the side bars for balance and stabilityExercises
Banded Squat with Shoulder-Anchored Resistance
Setup - Step into the centre of the resistance band with your feet about hip-width apart, ensuring that the band is lying flat under the arches of both feet - Take both ends of the band and bring them over your shoulders - The band should rest on the back of your shoulders - Stand up tall with your chest lifted and core engaged - Your feet should be flat on the ground, and your knees should be slightly soft Movement - Lower your body until your thighs are parallel to the ground, or go deeper if you have the mobility for it. Ensure that your knees don’t extend past your toes - Keep your core tight and maintain a neutral spine - Push through your heels and straighten your legs to return to the starting position. As you rise, focus on driving your hips forward and squeezing your glutesExercises
Banded Crab Walk
Setup - Loop a resistance band around your legs - Stand tall with your feet shoulder width apart, ensuring that there is some tension in the band - Slightly bend your knees into a half squat position Movement - Step to the side with your right foot, keeping tension in the band. Ensure that your feet remain apart, resisting the pull of the band - As you step to the right, your left leg follows and then from the left foot you step to the right and repeatExercises
Banded Donkey Kicks
Setup - Loop a resistance band around both thighs, just above your knees - Get on all fours with your wrists aligned under your shoulders and knees under your hips. Keep your core engaged and spine neutral Movement - Keeping your knee bent at 90 degrees, lift one leg upward by driving your heel toward the ceiling. Squeeze your glutes at the top of the movement - Slowly lower your knee back to the starting position without touching the floor to maintain tensionExercises
Banded Hip Thrust with Abduction
Setup - Place a resistance band around your legs, just above your knees - Lie on the ground with your back flat against the floor. Bend your legs and press your feet flat onto the floor - Place your hands face down on the floor beside you Movement - Start by driving through your heels to push your hips upward - As you raise your hips, squeeze your glutes and core to lift your pelvis towards the ceiling - At the top of the movement, your body should form a straight line from your shoulders to your knees. Push your knees outwards against the resistance of the band - Lower your hips back down slowly, maintaining tension in the band