F3 ( Week 1 +3)

🟩 HINGING & PRESSING
WEEK 1 + 3

Block 1 – Mobility Prep

Cat + Cow to Thread-the-Needle Flow × 5/side
World’s Greatest Stretch + Hip Opener Reach × 5/side
Cossack Squat to T-Spine Rotation × 5/side
1 set


Block 2 – Core / Glute Activation

Dead Bug ISO with Single-Arm DB Press × 10/side
Banded Glute Bridge March (2-sec pause each side) × 10/side
Good Morning to Y-Raise (Light DBs) × 10
1 Set


Block3 - Hinge and press

Barbell RDL (2-sec pause mid-shin, controlled eccentric) × 8
DB Step-Up to Knee Drive (Front Rack) × 8/side
Broad Jump OR Med Ball Slam × 6
Rest 45 sec – 3 Sets


Block 4 - Pressing

DB Floor Press (Tempo 3-1-1) × 8
Chest-Supported DB Row (Neutral Grip, 2-sec hold) × 10
Explosive Plyo Push-Up (onto low platform or plates) × 6
Rest 45 sec – 3 Sets

Block 5

Deficit Push-Up on DBs (Slow Eccentric) × 8–10
Barbell Hip Thrust (1½-Rep Style) × 10
Stability Ball Hamstring Curl × 10
Rest 45 sec – 3 Sets

Assault Bike Sprint × 20 sec
Rest × 1:00
3 Rounds


🟦 SQUATTING AND PULLING
Week 1 +3

Block 1 – Warm Up / Mobility

Spiderman Lunge w/ T rotation 10/10
Banded Shoulder Floss + Overhead Opener 10
Heels-Elevated Deep Squat + T-Spine Reach 8
1 Set

Block 2

Back Squat (pause + controlled eccentric 3-1-1) 6–8
Half-Kneeling SA Cable/ Band Lat Pulldown 10/10
DB Squat Jump 6
1:00 rest – 3 Sets

Block 3

TRX Row (Feet Elevated + 3s isometric hold) 10
DB Bulgarian Split Squat to Hop (controlled landing) 8/8
Chin-Up 8
1:00 rest – 3 Sets

Block 4

Band Pull Complex (Pro + Sup + Ext Rot) 8/8/8
Goblet Squat Pulse (bottom 3 pulses per rep) 12
Med Ball/ DB Chest Press (Explosive) 8
1:00 rest – 3 Sets


“Gun Show” Finisher
– DB Hammer Curl 12
– SA Overhead Tricep Extension 10/10
– Repeat 3 Rounds


🟧 HIP THRUST + OVERHEAD PRESS
WEEK 1 + 3

Block 1 – Mobility Prep

Walking Lunge + T-Spine Rotation × 5/side
90/90 Hip Switch + Forward Reach × 6/side
Banded Hip Extension × 12/side
Half-Kneeling Wall Slide × 10
1 Set


Block 2 – Core / Glute Activation

Single-Leg Glute Bridge ISO + March × 8/side
Tall-Kneeling Pallof Press × 10/side
Bear Plank DB Drag × 8/side
1 Set


Block 3 – Hip Thrust Strength + Power

Barbell Hip Thrust (2-sec pause at top) × 8
Goblet Lateral Lunge 6/6
Kettlebell Swing × 12
Rest 1:00 – 3 Sets


Block 4 – Overhead Press + Pull

Half-Kneeling Single-Arm DB Overhead Press × 8/side
Weighted Chin-Up OR Heavy Lat Pulldown × 8
Half-Kneeling Med Ball Overhead Slam × 8
Rest 1:00 – 3 Sets


Block 5 – Accessory Strength

B-Stance Barbell Hip Thrust × 8/side
Arnold Press × 10
Cable Face Pull + External Rotation × 12
Rest 45 sec – 3 Sets


Anaerobic Finisher – Optional
Row Sprint × 20 sec
Rest × 40 sec
3 Rounds

🟧 FULL BODY HIIT — WORKOUT

Week 1 + 3

Mobility Warm-Up (5 minutes)

• World’s Greatest Stretch 6/6
• Cat–Cow → Pike 6/6
• Mini-Band Glute Bridge + March – 10/10
• Lateral Lunge + Thoracic Rotation – 6/6
1 Set

Block 1 – Athletic Strength Conditioning (3 Rounds)

• Row Erg – 40s
• KB Deadlift → High Pull - 45s
• Push-Up → Alternating Row - 45s
• Alternating Lateral Box Jumps - 45s

1:00 rest

Block 2 – Athletic Conditioning (3 Rounds)

• AirBike – 40s
• DB Clean → Squat → Push Press – 40s
• TRX Fallout or TRX Bodysaw – 40s
• Alternating DB Snatch – 40s
1:00 rest

5-Minute Core Ladder

Start 15 reps → Add +10 each round
• Side Plank Hip Dips– 10/10
• KB/DB Side Bend – 10/10
• Toe Touch Crunch – 15