Tanya Wulff

🟧 DAY 1 – FULL BODY FOCUS

Block 1 – Mobility Prep
Hip Cars 6x6
Wall scarecrows / angels 10
1 Set

Block 2 – Core + Glute Activation
McGill Crunches x10
Glute Bridges x20
Bird dogs x12/12
1–2 Sets

Block 3
DB RDL x10
TRX or Cable Row (Narrow Grip) x10
30s rest – 3 Sets

Block 4
Split Squat ( Assisted if needed) 8/8
DB Floor Press (Wide Grip) x10
DB Glute Bridges x12
30s rest – 3 Sets

🟧 DAY 2 – FULL BODY FOCUS

Block 1 – Mobility Prep
Low Plank x20s
Wall scarecrows / angels 10
1 Set

Block 2 – Core + Glute Activation
McGill Crunches x12
Glute Bridge (5s ISO Hold ×10)
1–2 Sets

Block 3
Foam Roller or Dowel RDL x10
DB Floor Chest Press x12
High Plank x20s
30s rest – 3 Sets

Block 4
TRX Assisted Sit-to-Stand or Spanish Squat x10
TRX or Cable Row (Supinated Grip) x10
Band Pull Complex (Pro + Supinated + External Rotation) x8/8/8
30s rest – 3 Sets