Sheila Hulan

🟩 FULL BODY MOBILITY / CORE / GLUTES — DAY 1 MARCH 4TH - MARCH 15Th

10-Minute Warm-Up

• Bike, Treadmill Walk, or Rower — steady & comfortable pace

Block 1 — Mobility Flow

• Cat + Cow — 10
• Childs Pose w/ thread the needle 6/6
• Half- Kneeling Abductor rocks 6/6
• Standing Hamstring Swoops- 6/6

Block 2 — Core Activation

• Deadbug (slow) — 8/8
• Birdogs w/ Toe tap Ext. - 8/8
• High Plank Shoulder Taps - 8/8

Block 3 — Glute Activation

• Banded Glute Bridge — 15
• Glute Bridge March — 8/8
• Standing Banded Kickback — 10/10

Block 4 — Mobility + Strength

• Dowel Hip Hinge — 10
• Dowel Flossing - 10
• Half Kneeling Hip Flexor Stretch w/ overhead reach- 6/6


⬛ CARDIO & CORE — DAY 2

Block 1 – Warm-Up
• 10-minute steady-state on any Machine
(bike, treadmill walk, or rower )

Block 2 – Standing Mobility
• Standing Shoulder CARS – 10/10
• Standing Hip CARs – 8/8
• Standing Torso Twist w/ Reach – 10/10
1 Set

Block 3 – Intervals / Core AMRAP (10 min)
• 10 Cals Airbike
• DB Farmer Carry (1 min)
• Standing Band Paloff or cable Press ISO 15s/15s
Repeat for 10 minutes

Block 4 – Standing Core Strength
• DB Farmers march -10/10
• Downwards band or cable chops 10/10
• Barbell or Bench Plank Shoulder taps - 10/10
1:00 rest × 3 Sets


🟦 FULL BODY MOBILITY / CORE / GLUTES — DAY 3

10-Minute Warm-Up

• AirBike or Incline Treadmill Walk — steady, light effort

Block 1 — Dynamic Mobility

• Seated Figure-4 Stretch — 30s/30s
• T-Spine Rotation (quadruped) — 8/8
• Lateral Lunge ( TRX assisted) - 6/6
• Down Dog → Plank Flow — 6

Block 2 — Core & Trunk Work

• Deadbug w/ DB Pullover — 8/8
• Standing Paloff Press — 10/10
• Plank Shoulder Taps — 10/10

Block 3 — Glutes + Hips

• Banded Glute Bridge w/ 3s hold — 12
• Banded Clamshells — 12/12
• Mini-Band Crab Walk — 12/12

Block 4 — Strength-Based Mobility

• Dowel Goodmorning — 10
• TRX Pendulum Squat - 10
• Standing Calf Stretch — 20s/20s