Bridal Prep (Bonus)
Static Strength & Grip•45 Mins~350 kcal
Zercher Holds
3 Sets × 30-45s@ Heavy⏳ 90s
ℹ️ Static hold. Toughens skin/tendons.
Suitcase Deadlift
3 Sets × 10/side@ Moderate⏳ 90s
ℹ️ Anti-lateral flexion core work.
Floor Press
3 Sets × 12 reps@ Moderate⏳ 60s
ℹ️ Chest volume without shoulder strain.
Farmer's Hold
3 Sets × Max Time@ Heavy⏳ 90s
ℹ️ Static grip endurance.
🌙 Evening Routine
Kegel Exercises
3 Sets × 10 reps
ℹ️ Squeeze (Lift) 5s, then Reverse (Gently Push/Drop) 5s. Full range of motion.
🧘 Cool Down & Stretches
Doorway Chest Stretch60s per side
Child's Pose60s hold