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

Desc

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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