keith Machin

Day -1

Cat and Cow 10
Foam Roller T - Rotations 10/10
Foam Roller Squeeze w/ pelvic Tilt 12
1 Set

Birdogs 10/10
Bridges 20
Clamshells 12/12
1-2 Sets

Foam Roller / Dowel RDL 10
1 Arm DB B/O Row 10
30s rest - 3 sets

TRX Asst. / Sit - stand Squat 10
DB Chest Press Neutral grip
30s rest - 3 sets


Anaerobic Push



DAY - 2

Cat + Cow 10
Side lying T - Rotation w/ windmill 10/10
1 Set

Glute Bridge w/ 5s ISO X6
Deadbugs 12/12
Low Plank 20s
1-2 Set

DB RDL 10
DB Floor Chest Press 12
30s rest - 3 sets

Squat Variation 10
TRX / Cable Row ( Supinated) 10
Band Pulls ( Pro + Sup external rotation) 8/8
30s rest - 3 sets

Anaerobic Push


PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4