Phase 1 · Foundation

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Phase 1 · 4 weeks

Next up

ALower + Push

5 min easy spin bike + leg swings, arm circles

  1. 1Leg Press3 × 10–12
  2. 2Leg Extension2 × 12–15
  3. 3Dumbbell Bench Press3 × 10–12
  4. 4Seated Cable Row3 × 10–12
  5. 5Plank3 × 20–40 sec
Start Day A

The rotation

ALower + PushBUpper + LegsCGlutes + Posture + Arms

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