Christine Mitchell

Septemeber - November 1st

WEEKS 1 + 3

DAY 1 - FULL BODY FOCUS

5-7 minute Arobic Warm up
Ski urg or Treadmill

BLOCK 1 - MOBILITY and PREP

Standing Wall Angels - 12
Seated Hip CARS 10/10
Seated Band abduction 10/10
2 Sets


BLOCK 2 - SQUAT and PULL FOCUS

TRX and Bench Supported Sit - Stand Squat - 10 ( use a weight plate as a booster seat)
Seated Single Arm Cable Row 10/10
Single leg step up ( 25lb Plate) using both sides of rack for stability 10/10
Single arm band abduction 10/10
2 Sets

BLOCK 3 - ACCESSORY

Seated Alt. Dumbell Bicep Curl 10/10
Seated or cable Single arm ticept extension 10/10
2-3 Sets



DAY 2 - FULL BODY FOCUS


5-7 minute Arobic Warm up
Ski urg or Treadmill

BLOCK 1 - MOBILITY and PREP

Standing shoulder CARS 10/10
Seated Hip CARS 10/10
Seated Abductor blocks Squeeze ISO hold 20s
2 Sets


BLOCK 2 - HINGE and PRESS STRENGTH

TRX or Wall assisted Hinge - 10 ( work in a short range of motion)
SA incline chest press ( Narrow Grip) 10/10
2 Sets

BLOCK 3 - CORE

BB Plank Shoulder taps 10/10 ( High Bar)
Band Paloff Press 12/12
2-3 Sets

WEEKS 2+4

DAY 1 - FULL BODY FOCUS

5-7 minute Arobic Warm up
Ski urg or Treadmill

BLOCK 1 - MOBILITY and PREP

Scarcrows + wall Angles 10/10
Seated Hip CARS 10/10
Standing thorasic rotations 101/0
2 Sets


BLOCK 2 - SQUAT and PULL FOCUS

TRX and Bench Supported Sit - Stand Squat - 10 ( use a weight plate as a booster seat)
Seated Lat Pull down ( use long bar) 10
Single leg step up ( 25lb Plate) using both sides of rack for stability 10/10
Seated bands pulls ( Pro + Supinated) 10/10
2 Sets

BLOCK 3 - ACCESSORY

Seated Dumbbell hammer curl - 10
Seated or cable Single arm ticept extension 10/10
2-3 Sets