10d • 💪🏽 Workouts 🏋🏽♀️
4-Week Training Plan (as requested)
🔥 Warm up — Days 1 & 4 (lower body focus)
- Backwards Deadmill — 2-5 minutes
- 90 Degree Clams — 3 sets of 15 per leg
- 7 Way Hips — 5 reps in each direction to start
🔥 Warm up — Day 3 (upper body focus)
- Passthroughs (using a band or broomstick, 2x10 reps)
- Blackburns (8 second hold in each direction, 2 sets)
- Cheerleaders (5 straight-arm pull apart in each direction, 3x10 on the bent-arm exercise)
Feel free to mix and match warm-up movements from either list based on what your body needs that day — this isn't rigid, just a good starting template.
📅 Day 1 — Lower strength EMOM — 3 rounds
- Smith machine squats — 10 reps
- Romanian deadlifts (free weights) — 10 reps
- Walking lunges — 8 per leg
- Farmer's carry — 20-30 seconds
📅 Day 2 — Mobility + light cardio
- Treadmill incline walk — 20-30 minutes, moderate pace
- Couch Stretch — hold each side 2-3 minutes
- 90/90+ — 10 per side
- Shoulder Blade Smash — find the sore spots, hold 30-60 seconds
📅 Day 3 — Upper strength EMOM — 3 rounds
- Dumbbell bench press — 10 reps
- Smith machine inverted rows — 10 reps
- Smith machine overhead press — 10 reps
- Renegade rows or plank — 30-45 seconds
📅 Day 4 — Full body / conditioning
- Treadmill intervals — 30 sec fast pace / 90 sec walk, repeat 8-10 rounds
- Goblet squats — 3 sets of 10-12
- Push-ups — 3 sets of 10-15
📌 A few notes:
- Each strength day should take about 25-35 minutes including warm-up
- Mobility isn't optional here — it's what lets the strength work actually hold up long-term
- Adjust load on smith machine and free weights based on how the reps feel — last 2-3 reps of each set should be challenging but controlled
💬 Questions? DM me anytime.
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4-Week Training Plan (as requested)
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