F3 ( Week 1 +3)

🟩 HINGING & PRESSING

Week 1 + 3

Block 1 – Mobility Prep

• TRX Lat Opener + Thoracic Rotation – 8/8
• Cat + Cow - 10
• Half-Kneeling Adductor Rock - 8/8
• Standing Cossack Sweep (toe-up) – 8/8
1 Set

Block 2 – Core / Glute Activation

• Deadbug w/ DB Pullover -10
• Banded Glute Bridge - March (3s top hold each rep) – 10/10
• Dowel Hip Hinge + Y-Raise – 10
1 Set

Block 3 – Primary Strength

• BB or DB RDL (4-1-2 tempo) – 6–8
• DB Lateral Step-Up → Knee Drive – 8/8
• Med Ball Chest Pass From Hallow Hold - 10
45s rest × 3 Sets

Block 4 – Horizontal Press / Row / Power Push

• DB Bench Press (slight incline, 2s stretch bottom) – 8
• Chest-Supported DB Row (explosive concentric) – 8–10
• Plyo Push-Up - 8
45s rest × 3 Sets

Block 5 – Posterior Chain + Core

• Hip Thrust (1¼-rep) – 10
• Swiss Ball Hamstring Curls - 10( SL option) - 10/ 10
• Hollow Body DB Chest Fly – 10
45s rest × 3 Sets

Anaerobic Finisher

• AirBike Sprints
10s ON / 20s OFF × 8

🟦 SQUATTING & PULLING

Week 1 + 3

Block 1 – Warm-Up / Mobility

• World’s Greatest Stretch 6/6
• Prone T-Spine Swimmers (“W→Y→T”) – 8
• Heels-Elevated Squat w/ Plate Press - 10
1 Set

Block 2 – Primary Strength / Athletic Power

• BackSquat (3-2-1 tempo) – 6
• Half-Kneeling SA Lat Pulldown (1s pause) – 10/10
• Box Jump- 6
1:00 rest × 3 Sets

Block 3 – Secondary Strength / Split + Pull

• TRX Single-Arm Row 8/8
• DB Rear-Foot Elevated Split Squat (2s bottom pause) – 8/8
• Neutral-Grip Chin-Up (slow eccentric) – 6
1:00 rest × 3 Sets

Block 4 – Accessory / Athletic Strength

• Band High Pull + External Rotation – 10 + 10
• DB Goblet Squat (speed concentric) – 12
• Lateral bounds 6/6
1:00 rest × 3 Sets

Block 5 – Finisher (Arms)

Gunshow - Bicep + Tricep



🟧 FULL BODY HIIT — WORKOUT A

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