Accessory Day Workout (With Heel Elevation Focus)
Style: Intentional movement, 3 rounds per section
Goal: Improve movement quality, joint durability, and control
Intensity: Light-to-moderate effort, no heavy lifts
Warm-Up
Jump Rope – 100 reps
Hip Airplanes – 5 per leg
Wall-Supported Tibialis Raises – 15 reps
Deep Bodyweight Squat Hold (Heels on Blocks) – 30 sec
Mini Band Monster Walks – 10 steps each direction
Lower Body Accessory Work (3 Rounds)
A. Heel-Elevated Goblet Squats – 8–10 reps
B. Heel-Elevated Split Squats – 6–8 reps per leg
C. Single-Leg Sit-to-Stand from Bench (Use Pad if Desired) – 8 reps per leg
D. Copenhagen Plank Hold – 20–30 sec per side
E. Banded Leg Curls (Lying on Bench or Floor) – 12–15 reps
Core & Balance (3 Rounds)
A. Deadbugs (Weighted or Banded Press Hold) – 10 per side
B. Standing Hip Flexor Raises – 10–12 per leg
C. Single-Leg Balance Reach on Pad – 6–8 reps per leg
D. Optional: Heel-Elevated Isometric Wall Sit – 30–45 sec
Shoulder & Stability Finisher (2–3 Rounds)
A. Banded Overhead Press – 10 reps
B. Light Dumbbell Front Raise w/ Band Around Wrists – 10–12 reps
C. Incline Rear Delt Flies (Thumbs Up Grip) – 12–15 reps
D. Banded Face Pulls to External Rotation – 12–15 reps