Weekly Plan Overview:

• Strength Training: 3x per week (Monday, Wednesday, Friday). Don’t get injured routine each time.
• Cardio: Peloton biking 4x weekly (can be 2 sessions of 10-15min)
• Mobility Work: Evening stretching most nights + dedicated mobility focus post-workout.

Daily Breakdown:

Warm-Up - Don’t Get Injured:

• Backward sled
• Tib raises
• Calf raises w dumbbells on slant board
• Poliquin step ups on slant board
• ATG split squats
• Shoulder rotation w 12pds
• Band pull aparts
• Trap bar raises
• Back extension - 2min hold
• Hip flexors w kettlebell

Workout:

• Lower Body Focus (Monday):
  • Goblet squats: 4x12 (focus on depth and controlled movement)
  • Romanian Deadlifts with dumbbells: 3x10
  • Reverse lunges: 3x10/side
  • Calf raises (controlled eccentric): 3x15
  • Sled pushes (if available) or substitute with weighted carries: 5x30 seconds
• Upper Body Focus (Wednesday):
  • Push-ups (weighted if able): 3x12
  • Inverted Rows: 3x8-12
  • Dumbbell floor press: 3x10-12
  • Seated rows or resistance band rows: 4x12
  • Plank with shoulder taps: 3x20 (10 taps/side)