WEEKLY WORKOUT PLAN

🏋️‍♀️ DAY 1: LOWER BODY STRENGTH 🦵

• Romanian Deadlifts

  • 💪 3 sets of 8 reps

  • Focus on hip hinge movement

• Bulgarian Split Squats

  • 💪 3 sets of 8 reps per side

  • Option: Front foot on Bosu ball for extra challenge

  • Keep core engaged throughout the movement

• Curtsy Lunges

  • 💪 3 sets of 8 reps per side

  • Step back and across for maximum glute activation

💪 DAY 2: UPPER BODY STRENGTH 💪

• Push-ups

  • 💪 3 sets of 8 reps

  • Modify on knees if needed

• Pull-ups

  • 💪 3 sets of 2-4 reps

  • Use resistance band for assistance if needed

• Rotational Med Ball Slams

  • 💪 3 sets of 10 reps per side

  • Engage core and rotate with control

⚡ DAY 3: SPEED ⚡

• Sprints

  • 🔥 15 seconds sprint, 90 seconds rest

  • 🔄 6 rounds total

  • Push for maximum effort during each sprint

• Skater Jumps

  • 💪 3 sets of 8 reps per side

  • Land softly with control

• Lunge Jumps

  • 💪 3 sets of 20 reps

  • Focus on explosive power

🚀 DAY 4: POWER 🚀

• Power Cleans

  • 💪 3 sets of 5 reps

  • Focus on explosive hip extension

• Kettlebell Swings

  • 💪 3 sets of 15 reps

  • Hinge at hips, not a squat movement

• Renegade Rows

  • 💪 3 sets of 8 reps per side

  • Keep hips stable throughout movement

💕 NOTES 💕

• Warm up for 5-10 minutes before each workout

• Cool down and stretch for 5-10 minutes after

• Stay hydrated throughout your workouts!

• Rest at least 24 hours between strength sessions for the same muscle groups

• Listen to your body and modify as needed