Gary Alberts

🟧 DAY 1 – HINGE AND PRESS FOCUS

Block 1 – Mobility Prep
Standing T- Rotations 10/10
Standing Hip CARS + Swings 5/5/5/5
Seated Hamstring stretch 30s/ 30s
1 Set

Block 2 – Core + Glute Activation
Paloff Press 10/10
Seated Band Abductions 20
1-2 Sets

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

Block 4
BB Plank shoulder taps 10/10
Banded Crab walks 12/12
30s rest – 2-3 Sets

Block 5 – Finisher
Anaerobic Push 30s Work - 30s Rest - (4 Rounds) - Any Machine



🟧 DAY 2 – SQUAT AND PULL

Block 1 – Mobility Prep
Standing T- Rotations 10/10
Standing Hip CARS + Swings 5/5/5/5
Seated Figure 4 Hip Stretch 30s/ 30s
1 Set

Block 2 – Core + Glute Activation
Paloff Press w/ Rotations 10/10
Seated Band Abductions 20
1-2 Sets

Block 3
Supported Squats ( Sit - Stand / TRX/ Wall-sit) 10
TRX or Cable Row ( Narrow) 10
30s rest – 3 Sets

Block 4
BB Mtn. Climbers 10/10
Seated SL Knee extensions 12/12
30s rest – 2-3 Sets

Block 5 – Finisher
Anaerobic Push 30s Work - 30s Rest - (4 Rounds) - Any Machine



DAY - 3

10 minutes Steady State Warm up
Treadmill

Mobility

Wall Angels 10
wall T - Rotations 10/10
Seated Figure 4 Hip stretch 30/30s
Hip CARS + Swings 10/10
2-3 Sets

Ski Urg - 4 minutes

Db Farmers Carry - 1 min
Banded Crab walk 12/12
Band / Cable paloff press w/rotation 10/10
High plank hold ( elevated on bench or BB) 30s
3 Sets

Treadmill walk or Rowing - 5-7 minutes