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Workouts

• Leg Day A - Thrust + Abduct Day 1

  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.

  45

• Upper Body Push + Delts Day 2

  90/90 breathing (1–2 rounds) → shoulder circles (10 each) → band pull‑aparts (2 × 12) → 1–2 warm-up sets for the first lift.

  45

• Leg Day B (Hard Day) Day 3

  90/90 breathing w/ reach (2 rounds) → hip flexor stretch (30–45s/side) → 1–2 warm-up sets for the first lift.

  45

• Upper Body Pull + Rear Delts + Bicepts Day 4

  Prep: hang = scap pull ups (2 x 5) -> 1-2 warm up sets for pull ups

  45

• Core + Conditioning + Mobility Day 5

  90/90 Breathing w/ Reach (2 rounds × 4–6 breaths) → 1 easy practice round of minutes 1–3.