F3 ( Week 1 +3)

🟩 HINGING AND PRESSING

Week 1 + 3

Block 1 – Mobility Prep
Cat + Cow to Thread-the-Needle Flow 5/5
World’s Greatest Stretch + Hip Opener Reach 5/5
Cossack Squat to T-Spine Rotation 5/5
1 Set

Block 2 – Core / Glute Activation
Deadbug ISO w/ SA DB Press 10/10
Banded Glute Bridge March (2s pause each side) 10/10
Good Morning - Y Raise ( light DB's ) 10
1 Set

Block 3
BB RDL (2-s pause mid-shin, controlled eccentric) 8
DB Step-Up to Knee Drive (front rack) 8/8
Broad Jump or Med Ball Slam 6
45 s rest – 3 Sets

Block 4
DB Floor Press (tempo 3-1-1) 8
Chest-Supported DB Row (neutral grip, 2s hold) 10
Explosive Plyo Push-Up (onto low platform or plates) 6
45 s rest – 3 Sets

Block 5
Deficit Push-Up on DBs (slow eccentric) 8–10
Barbell Hip Thrust (1½-rep style) 10
Hamstring Curl on Stability Ball 10
45 s rest – 3 Sets

Anaerobic Finisher (Optional)
– 3 x 20s Assault Bike Sprints / 1:00 Rest


🟦 SQUATTING AND PULLING

Week 1 + 3

Block 1 – Warm Up / Mobility
World’s Greatest Stretch w/ Reach & Rotation 5/5
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

🟧 FULL BODY HIIT – WORKOUT A (Advanced Progression)

Mobility Warm-Up (5 min)
World’s Greatest Stretch 5/5
Cat + Cow 10 + Downdog 5
Glute Bridge w/ Reach + Abduction 10
Alternating Laterla Lunge 6/6
1 Set


Block 1 – (3 Rounds)
Row Erg Sprint (40s)
KB Swing to Goblet Squat (combo)
Push-Up to Renegade Row
Box Jump (low-medium height, soft land)
40s each / 1:00 rest

Block 2 – (3 Rounds)
AirBike Sprint (40s)
DB Clean to Front Rack Reverse Lunge
TRX Pike + Knee Drive
DB Snatch (alternating)
40s each / 1:00 rest

5-Minute Core Finisher – “Climb the Ladder”
Start 20 reps, +10 each round
Side plank hip dips ( feet elevated) 10/10
KB/ DB Lateral bends 10/10