Janice Allen

DAY - 1

Wall Angels 10
Standing T - Rotations 10/10X
Rack Supported hip CARS 10/10
1 Set


Seated band abduction 20X
Banded Paloff Press 12/12
1-2 Sets


Foam Roller/ Dowel RDL 10
DB Chest Press 10X
1:00 rest - 2-3 Sets


TRX / Sit - Stand Squat 10X
TRX/ Band Row ( Neautral Grip ) 10X
1:00 rest - 2-3 Sets


Airbike - 20s work / 10s Rest X8 ( 4 min)


DAY - 2

Dowel/ Band Flossing 10
Standing T - Rotations 10/10
Hip CARS + Hip Circles 5/5/5/5
1 Set


Bench/ BB Shoulder 10/10
SL Band abduction 10/10
1-2 Sets


Foam Roller/ Dowel/ DB RDL 10
SA Chest press 10/10
1:00m rest - 2-3 Sets


TRX / Sit - Stand / Goblet Squat 10
HK DB Row ( bench) 10/10
1:00m rest - 2-3 Sets


Paloff Press 12/12
Banded Crab walk 12/12
30s rest - 2-3 sets


DAY - 3

10 Minutes Steady State Warm up
Treadmill

Mobility Warm up

Wall Angels 10
Wall T - rotations 10/10
Hip CARS + Hip Swings 5/5/5/5
1-2 Sets

Airbike - 60 Calories Steady State

DB Farmers Carry - 1 min
Banded Crab walk 12/12
Band/ Cable Paloff Press w/ Rotation 10/10
2-3 Sets


Rowing - 1500m Rowing