Chantelle Malier

UPPER - Horizantal focus
( week 1 +3 )


Prone Angels 10X
Cat and Cow 10X
TRX Scap Pulls 10
1 Set



DB + Banded Chest Press ( wide) 10
Prone YTW Holds 10s at each
1:00 rest - 4 Sets ( 1 warmup + 3 working)


DB Chest Supported Rows 10X
SA band pec fly 10/10
1:00 rest - 3 Sets

Push ups 30s
TRX Rows ( Neutral Grip) 30s
30s rest- 3 Sets

DB Hammer Curl - MAX
SA band or cable OH tricep Ext. 10/10
1:00 rest - 3 sets





LOWER - HINGE FOCUS

( Week 1+3)

Dowel Hinge - Y raise 10
Dowel hinged T - rotation 10/10
SL/ Double Glute Bridge 10/10/10
RDL warm up ( light) 10



BB RDL 8X
Banded Crab walk 20/20
1:00 rest - 3 sets

DB/ BB Hip Thrust 8X
DB Lateral Lunge 8/8
1:00 rest - 3 sets

SL RDL 10/10
KB Swings 20
1:00m rest - 3 sets


5 Minutes CORE AMRAP

Reverse Crunch 20
Penguin Crunch 20
Side plank hips dips 10/10


DAY 2 UPPER - ( vertical Focus):
(week 1+3)

Band / Dowel flossing 10X
Scap pull ups 10X
HK T - rotations w/ band 10/10
1 Set

TRX Pull up - MAX
HK SA Band Pull downs 10/10
1:00 rest - 3 sets

HK SA Shoulder Press 10/10
DB/ BB Bent Row 10
1:00 rest - 3 sets


BB/ DB 90% bicep ISO hold - MAX
BB/ Floor tricep Push ups 10X
1:00 rest - 3 sets

1 Min Airdynne
1 min Plank ups
1:00 rest - 2-3 Sets



LOWER - SQUAT FOCUS

( week 1 +3)


Hip CARS + Hips swings 10/10/10/10
Deep squat w/ t - rotation 6/6
Split squat w/ 3s ISO 5/5
Goblet / Back squat Warm up 10X
1 Set

Goblet / BB Back Squat 8X
SL Glute Bridge ISO 15s/15s
1:00m rest - 3 sets


Defecit Split Squat 10/10
Banded Crab walks 12/12
1:00 rest - 3 sets

Tib raises 20
Front foot elevated SL calf raise 20/20
30s rest - 3 sets

20 Cals Airbike
Reverse lunge with rotation 10/10 (plate)
1:00m rest - 3 sets



UPPER - Horizantal Focus
(week 2+4)


Dowel flossing 10X
Dowel figures 8's 10X
TRX/ Hanging Scap Pulls 10X
1 Set



DB Squeeze Press 10
SA band / Cable pull down 10/10
1:00m rest - 3 sets



BB/DB Bent Row ( sup) 10
DB Alt. Pec flys 6/6
1:00 rest - 3 sets


DB Push ups 10X
Band Pull aparts ( pro + sup + ext. rotation) 8/8/8
1:00m rest - 3 sets

SB Pot Stir 12/12
SB Crunch 20
2-3 Sets






LOWER - SQUAT FOCUS

(week 2+4)


Hip 90/90s switches w/ Int lift offs 5/5
Deep Squat w/ t- rotation 6/6
BSS w/ 3s ISO 6/6
1 Set


BSS w/ 3s ISO 8/8
DB Glute bridge 10
1:00m rest - 3 sets

DB/ BB Front Squat 10
DB Calf raises 20
1:00m rest - 3 sets

DB Alt. Forward lunges 10/10
Tib raises 20
1:00m rest - 3 sets

20 Cals Airbike
max low plank ( weighted)
1:00m rest - 3 sets


DAY 2 UPPER - ( vertical Focus):
(week 2+4)

Quadruped shoulder CARS 10/10
Quadruped T - rotations 6/6
Scap Push ups 10
1 Set

Chin ups ( banded option) MAX
SA band/ Cable Lat prayer 10/10
1:00 rest - 3 sets

DB/BB Push Press 10
Seated Band / Cable Lat pull down 10
1:00 rest - 3 sets

SA concentration curl 10/10
SA OH tricep ext. 10/10
1:00m rest - 3 sets

10 Cals Airbike ( Arms only push + pull )
DB farmers march 10/10
1:00m rest - 3 sets