Berta Knight

🟧 DAY 1 – HINGE AND PRESS FOCUS

Block 1 – Mobility Prep
Standing T- Rotations 10/10
seated figure 4
Seated Hamstring stretch 30s/ 30s
1 Set

Block 2 – Core + Glute Activation
Block squeeze 20s
paloff press
1-2 Sets


Block 3
RDL 10
DB Incline Chest Press ( wide) 10
30s rest – 3 Sets

Block 4
BB Plank shoulder taps 10/10
Banded abductions 20
30s rest – 2-3 Sets

cooldown



🟧 DAY 2 – SQUAT AND PULL

Block 1 – Mobility Prep
Standing T- Rotations 10/10
Seated figure 4 30s
1 Set

Block 2
TRX or Cable Row ( Narrow) 10
seated block squeeze 20s
1-2 Sets


Block 3
Supported Squats or Knee extension 10
Bench SA row 10
30s rest – 3 Sets

Block 4
BB Mtn. Climbers 10/10
Seated Band hold 20s
30s rest – 2-3 Sets

Cooldown



Cardio!!!

20mins cardio

paloff press 10ea
woodchoppers 10ea

mtn climbers 12ea
side bends 12ea

cooldown