Focus: Upper Body + Glute Activation

• Mobility

  • Cat Cow w Thoracic Reach – 2x12, alt sides

  • Banded Chest Opener – 3x15 sec

  • Half-Kneeling Hip Flexor Stretch – 45 sec per side

  Activation (Glute)

  • Banded Monster Walks – 3x20

  • Quadruped Fire Hydrant – 3x15, each side

  Strength

  • Incline Push-Ups – 3x12

  • Bent Over  DB Row – 3x12–15

  • Lean-Away Lateral Raise – 3x12

  • Overhead Tricep Extension (DB or cable) – 3x15

  Core

  • Bird Dog Row (band or DB) – 3x10, each side

  • Side Plank w Hip Abduction – 3x10, each side