Wednesday, April 15
2026-04-15
14/15 exercises
93%
Cardio Warm-Up
1/1
5 minutes treadmill or stationary bike — moderate pace (RPE 5–6)
sub
Functional Warm-Up (Upper Body)
6/6
Open Book T-Spine Rotation
2 sets · 8 reps/side
sub
Wall Slides
2 sets · 10 reps
sub
Serratus Wall Slides w/ Foam Roller
2 sets · 10 reps
sub
Light Band External Rotations
2 sets · 12 reps/side
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Rear Delt Fly (light DB)
sub
2 sets · 15 reps
sub
Cat-Cow to T-Spine Rotation
2 sets · 8 reps
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Strength A — Push
1/1
DB Incline Bench Press
3 sets · 8
sub
Strength B — Pull
1/1
Two-Arm Prone DB Row
3 sets · 8
sub
Accessory — Rotational Strength
3/3
Half-Kneeling Landmine Press
3 sets · 10/side
sub
Face Pulls
3 sets · 15
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Cable Chop (High to Low)
3 sets · 10/side
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Core/Stability — 2 Rounds
2/3
Side Plank w/ Reach
2 sets · 20 sec/side
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Bird Dog
2 sets · 8/side
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Half-Kneeling Pallof Press
2 sets · 10/side
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