Rachelle Westman

🟧 DAY 1 – FULL BODY FOCUS * NO SQUATTING / LOADING THE QUADS FOR NOW*

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

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

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

Block 4
Banded SL TKE 20/20 ( Quad activation without loading, if tolerable)
DB Chest Press (Incline) 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
1 Set

Block 2 – Core + Glute Activation
Glute Bridge (5s ISO Hold ×6)
Deadbugs x12/12
Low Plank x20s
1–2 Sets

Block 3
Foam Roller or Dowel RDL x10
SA DB Chest press ( Incline ) 10/10
High Plank x20s
30s rest – 3 Sets

Block 4
Seated SL Knee Extensions 10/10 ( Quad activation without loading, if tolerable)
TRX or Cable Row (Supinated Grip) x10
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