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White Structure

Weeks 1-6

Monday, Wednesday, Friday 

Planet Fitness 

30 minute express

9 stations 1 minute each

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In between each station 

30 seconds each

-Squats

-Forward lunges L&R

-Backward Lunges L&R

-Split Squat 

-Step up

-Step down

-“Knees over toes” forward stretch

-Holding Squat 

Bulgarian Squat

 

30 minutes Stair Climber

Tuesday & Thursday 

3x10

Push-up

Squat

Split squat

Backwards lunge

Forward lunge 

Hammer lunge

On the Bench

3x10

Press

Fly

Diamond 

Curl

Triceps extension 

 

Backwards walk 10 minutes 

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30 seconds each

-Tibias against wall

-Calf stretch against wall

-KOT calf heal step

-Split squat 

-Elephant stretch 

-L-sit 

-Couch stretch

 

Stair climber 30 minutes 

 

 

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