Essa's Fitness

Push

• Mobility/Rest🎥

  Light mobility, band work, or rest.

Pull

• Mobility/Rest🎥

  Light mobility, band work, or rest.

Legs

• Mobility/Rest🎥

  Light mobility, band work, or rest.

Core

• Ab Crunch Machine🎥

  3×20 @ 35–40 kg
  Track sets below
• Cable Rope Crunch (Kneeling)🎥

  3×15–20 @ 25–30 kg
  Track sets below
• Russian Twists (Med Ball)🎥

  3×30s @ 6–8 kg
  Track sets below
• Hanging/Chair Leg Raise🎥

  3×15 BW
  Track sets below
• Side Plank with Hip Dips🎥

  2×30s/side
  Track sets below

• Cardio: Bike 6×(2 min fast/2 min easy) or evening 20 min Zone 2 walk.🎥

  Keep RPE 6–7/10 unless intervals specified.

• Recovery: 10 min steam room + shower.🎥

  Hydrate, light stretch, protein 20–30g post.