Rhonda Parker

Day -1 ( NO FLOOR WORK TO START)

Wall Angels 10
Standing Hip and Shoulder CARS 5/5/5/5
Standing T - Rotations 10/10
1 Set

BB Plank 20 - 30s
Seated Band Abduction 20
1-2 Sets

Foam Roller / Dowel RDL 10
TRX / Cable Row 10
30s rest - 3 sets

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


Anaerobic Push



DAY - 2

Wall Angels 10
Standing Hip and Shoulder CARS 5/5/5/5
Standing T - Rotations 10/10
1 Set

Band / Cable Paloff Press 10/10
Banded Crab Walks 12/12
1-2 Sets


DB RDL 10
DB Chest Press ( Bench) 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