Annika Lavigne

🟧 DAY 1 – HINGE AND PRESS FOCUS * BOTH KNEES ARE BAD. NO SQUATTING TO
START, AND NO FLOOR
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
Cable / Band Tricep extension 10
30s rest – 3 Sets

Block 4
BB Plank shoulder taps 10/10
Banded Crab walks 12/12
Banded TKE 15/15
30s rest – 2-3 Sets

Block 5 – Finisher
Anaerobic Push 30s Work - 30s Rest - (4 Rounds) - Spin bike ( If knees tolerate)


🟧 DAY 2– HINGE AND PULL FOCUS

Block 1 – Mobility Prep
TRX Pec Stretch + Angels 10
Standing Hip CARS + Swings 5/5/5/5
Seated Figure 4 Hip stretch 30s/30s
1 Set

Block 2 – Core + Glute Activation
BB Plank w/ mtn climber ISO holds 15s/15s
Banded Crab walks 12/12
1-2 Sets

Block 3
Foam Roller or Dowel RDL 10
Cable / TRX Row 12
30s rest – 3 Sets

Block 4
BB Plank shoulder taps 10/10
Banded TKE 15/15
30s rest – 2-3 Sets

Block 5 – Gunshow Finisher Bicep + Tricep