F1

🟩 HINGING AND PRESSING

Week 2 + 4

Block 1 – Mobility Prep

• Cat + Cow - 10
• Half-Kneeling Adductor Rocks - 10/10
• Prone Alternating Hamstring Pulse Lift-Offs – 15/15
1 Set

Block 2 – Core + Glute Activation

• Birdogs w/ Toe tap ext. - 10/10
• Glute Bridge w/ March 10/10
• DB RDL ( warm up) - 10
1 Set

Block 3 – Primary Strength (Hinge Focus)

• Conventional Deadlift - 10
• B Stance Glute Bridge 10/10
1:00 rest × 3 Sets


Block 4 – Secondary Strength (Press + Row)

• SA DB chest Press ( wide) 10/10
• Chest-Supported DB Row (elbows tight) – 10
1:00 rest × 3 Sets

Block 5 – Accessory / Posterior Chain + Core

• BB or Bench Push-Up w/ 1s pause at bottom – 10
• SL RDL ( Staggered or rack assisted) 10/10
1:00 rest × 3 Sets

Anaerobic Finisher

Bike Sprint 10s ON / 20s OFF × 6
—or—
Row 15s ON / 45s OFF × 4



🟦 SQUATTING AND PULLING

Week 2 + 4

Block 1 – Mobility Prep

• 90/90 Hip Flow (lift → rotate → reach) – 5/5
• Standing Thoracic Side-Bend + Rotation – 8/8
• Heel elevated Squat - 10
1 Set

Block 2 – Primary Strength (Squat + Pull)

• DB Goblet Squat w/ 2s Pause at Bottom – 8–10
• Dual Band or Cable pull down ( supinated) - 10
1:00 rest × 3 Sets

Block 3 – Secondary Strength (Pull + Split)

• TRX Row (Slow Tempo: 3s up, 3s down) – 8–10
• DB Reverse Lunge (front foot elevated optional) – 8/8
1:00 rest × 3 Sets

Block 4 – Accessory / Lower + Stability

• TRX Reverse Fly's
• Split Squat ISO w/ calf raise - 10/10
1:00 rest × 3 Sets

Block 5 – Finisher
Gunshow ( Bicep + tricep)




🟧 THRUSTS AND OVERHEAD PRESS

Week 2 + 4

Block 1 – Activation + Mobility

• Seated Figure-4 Hip Lean + Breath – 20s/20s
• Prone Scap Swimmers (“W → T → Y”) – 6 each position
• Banded Glute Bridge W/ abduction -12
• Hip Thrust ISO w/ Heel Lift – 5/5
1 Set

Block 2 – Glute + Abduction

• B Stance Hip Thrust - 10/10
• Standing plate or KB Abduction from hinged - 12/12
1:00 rest × 3 Sets

Block 3 – Secondary Strength (Press + Row)

• Standing SA DB Push Press - 10/10
• TRX Face Pull w/ 1s hold – 10
1:00 rest × 3 Sets

Block 4 – Accessory / Glute + Core Integration

• SL Glute Bridge ISO 15s/15s
• DB Frog Pump ISO → 10 Pumps → ISO – 30–45s total
• Plank Shoulder taps - 10/10
1:00 rest × 3 Sets