Sculpt

Warm up complex

1 x 2:00

Banded TKE

2 x 10

Side Lying Abduction

2 x 12

Extensive CMJ- No weight

2 x 10

SS Jump- Extensive

2 x 10

BB Hip Thrust

6, 4, 2, 6, 4, 2

Adduction ISO Hold on bench

3 x 1 @ 15

Banded Clam Shell

3 x 15

Equipment: Heavy dumbbell (goblet hold), space to lunge Goal: Complete for quality and effort. Circuit: Forward Lunge × 6 each leg Rest 10 seconds (put weight down) Reverse Lunge × 6 each leg Tip: If you can finish all 24 reps without dropping the weight, it’s too light. Rounds: 2 Rest: 60 seconds between rounds

Leg Extension- Machine

2 x 10

Hamstring Curls- Ecc.

2 x 10

Banded Dead bug

2 x 10

Warm up complex

1 x 3:00

3 Position Plank Hold

1 x 10

Band Face Pull to External Rotation to Press

1 x 10

Foam Roll

1 x 3:00

Seated DB Press- Cluster Set

3 x 8

Weighted Ab Crunch

3 x 10

6-12-24 Back

Equipment Needed: - Rack with pull-up bar - Barbell - Light to moderate resistance band - Optional incline bench + DB's Perform the following in sequence: -Banded Neutral-Grip Chin-Up – 6 reps (Use assistance if needed. Focus on pulling with your lats, not your arms.) - Pendlay Row – 12 reps (Brace your core, maintain tight form. Pull explosively.) {Optional: Swap for a chest-supported DB row if that’s more convenient for your gym setup.} - Band Pull-Apart – 24 reps (Smooth and controlled – focus on quality.) Complete 2 total rounds Rest 90 seconds between rounds

Core finisher with Push up

Focus: Core stability with a horizontal push element to support shoulder health and postural control. - Push-Up - Max reps (to failure) - Hollow Body Hold - 45 seconds (with or without medicine ball) - Forearm Plank Hold (Weighted) - 45 seconds Complete 2 rounds Rest 45 seconds between sets

Optional - complete based on time and energy levels. EZ Bar Curl or Incline DB Curl (Choose standing or seated based on preference) 2 sets of 12 reps Lying EZ Bar Extension or DB Triceps Extension 2 sets of 12 reps

Zone 2 Light day

Optional — skip if you're overly sore or tired. This is meant to help you recover, not crush you. 30 min light cardio (bike, row, jog, or walk) Intensity Guidelines: - You should be able to hold a conversation the whole time - If you wear a heart rate monitor: aim for 60–70% of your max HR (Zone 2) - If your heart rate climbs quickly with little effort, you likely need more rest

Hamstring Floss

2 x 9 @ _ , 3

Groin Rocker

2 x 5

Split Stance T-Spine Rotation

2 x 2 @ 10

Prone Snow Angels

2 x 5 @ 10

90-90 Switch

2 x 5 @ 5

Warm up complex

1 x 2:00

Lunge ISO Hold

1 x 15

Skater Bounds

2 x 5

Banded Glute Bridge w/ ISO Hold

2 x 8 @ 5

Goblet bulgarian split squat

4 x 5

B Stance RDL

3 x 6

Alternating Lateral Lunges- Goblet

3 x 6

Cable Lift- Half Kneeling

3 x 10

Finisher Bulgarian (hold dumbells to advance movement) 30 second ISO holds 10 bottom half ROM pulses 10 second ISO hold Stand out of it Other side Hamstring sliders (use physioball if no access to sliders) x8 reps each 2 rounds!

Half Kneeling Band Row

1 x 10

Shoulder CAR

1 x 5 @ 5

Band Pull Apart ISO Hold

1 x 1 @ 10

DB Incline Bench

3 x 5

Chest Supported DB Row

3 x 8

Incline Y-Raises

2 x 10

SA DB Bench

2 x 8

1. Hanging Knee Raise 8-12 reps (adjust based on fatigue and form) - Control the tempo, avoid swinging 2. Side Plank with Row 20 seconds each side - Keep hips up, row with control Rest: 30-60 seconds between rounds

Upper Body Finisher

THIS IS OPTIONAL- Dependent on time and energy levels Time: 6-minute AMRAP Goal: Move fast instead of heavy Equipment Needed: - Light-moderate dumbbells - Light to moderate resistance band - TRX/suspension trainer or bar for rows Circuit: - Inverted Row ×10 - DB Bicep Curl ×10 (controlled but quick) - Banded Tricep Extension ×20 (fast, full range) Tips: - Prioritize speed over load - Track your total reps if desired for future benchmarks