Amanda Ahokas

🟧 DAY 1 – FULL BODY FOCUS

Block 1 – Mobility Prep
Cat + Cow x10
T-Rotations x10/10
1 Set

Block 2 – Core + Glute Activation
Deadbugs 10/10
Glute Bridges x20
Clamshells x12/12
DB RDLx x10
1–2 Sets

Block 3
DB RDL x10
Crab Walks x20-30
TRX or Cable Row (Narrow Grip) x10
30s rest – 3 Sets

Block 4
SL Bridge x12/12
SA Band/Cable Row x10/10
Paloff Press x10/10
30s rest – 3 Sets

Block 5 – Finisher
Anaerobic Push 30s Work - 30s Rest - (4 Rounds) - Any Machine ( If tolerable for the Knees)

🟧 DAY 2 – FULL BODY FOCUS

Block 1 – Mobility Prep
Cat + Cow x10
Side-Lying T-Rotation w/ Windmill x10/10
Pec Stretch with OH angels x10
1 Set

Block 2 – Core + Glute Activation
Goblet Squats x10
Deadbugs x12/12
Low Plank x20s
1–2 Sets

Block 3
Goblet Squats x10
Seated SL Knee Extensions 10/10
DB Chest press x10
30s rest – 3 Sets

Block 4
DB Split Squat x10/s
High Plank x30-60sec
Band Pull Complex (Pro + Supinated + External Rotation) x8/8/8
30s rest – 3 Sets

Block 5 – Finisher
Anaerobic Push 20s Work / 40s Rest - (4 Rounds) - Any Machine