Andrea Wagemaker

🟧 DAY 1 – Vertical push/pull and Hinge

Block 1 – Mobility Prep
Lat stretch or scap pulls
pec stretch w/ angels
touch toes

OHP
Band pulldown
RDL
1-3x8



🟧 DAY 2 – Hori push/pull and Squat

Block 1 – Mobility Prep
Arm circles back and forth
quad stretch on bench
hip cars

TRX squat
TRX row
bench chest press
1-3x8



DAY 3- accessories

Warm up
Hip cars
T rotations
TRX pec stretch

Pallof press 8/8
adductor squeeze 20s
abductor squeeze 20s
2 sets

more of anything if feeling good. just log