What’s your goal?
Looking better naked?
What do each of these things look like to you?[/quote]
Goal right now is to look/feel good in a two pc bathing suit.
It’s a fantastic goal, and I hate to be a pain in the arse, but what does that look like to you? The clearer your view of the end goal, the more likely you are to get there and the easier it is for people to offer you advice.
In terms of training, Dan John has the following performance standards:
squat or deadlift of 135lbs.
He claims that any woman who can meet these standards is almost guaranteed to be “rockstar hot” and I’ve got no reason to doubt him.
My recommendation would be to use your “rack day” to move some serious iron. I’ve found, in my limited experience, that being able to move some big weights tends to do wonders for womens confidence and can really help with the “feeling good” bit.
After that I would start with a basic kettlebell program like Simple and Sinister and slowly build on it with more advanced kettlebell drills and basic bodyweight work. Set some long term goals like (for example), The RKC snatch test, 3 pull-ups (as above) etc. and work towards them.