F3 ( Week 2 +4)

🟩 HINGING AND PRESSING

Week 2 + 4

Block 1 – Mobility Prep
Cat + Camel to pike 10
Half-Kneeling Windmill (Controlled T-Spine Rotation) 6/6
Lateral Lunge - Knee drive 6/6
1 Set

Block 2 – Core / Glute Activation
Deadbug Hold + Overhead Band Pull Apart 10/10
Banded Glute Bridge March (3 s top pause each rep) 10/10
RDL Warm-Up with Tempo (3 down, 1 up) 6
1 Set

Block 3
Conventional Deadlift (2 s pause below knee) 6 – 8
DB SL RDL to Knee Drive 8/8
Broad Jump 6
45 s rest – 3 Sets

Block 4
Incline DB Press + Fly Combo 6 + 6
SA TRX Row with Rotation (2 s hold top) 8/8
Explosive Plyo Push-Up (on low box or plates) 6
45 s rest – 3 Sets

Block 5 – Core / Posterior Chain
Deficit Push-Up (2 s iso bottom + explosive press) 8–10
Banded KB Swing 20
TRX /SB Hamstring Curl 10
45 s rest – 3 Sets

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


🟦 SQUATTING AND PULLING

Week 2 + 4

Block 1 – Warm-Up / Mobility
90/90 Hip Switch to Lift and Reach 5/5
Standing Banded T-Spine Rotation (under tension) 8/8
Heels-Elevated Bodyweight Squat Pulse (5 bottom pulses) 3 reps
1 Set

Block 2
Front Squat (1 s pause bottom + controlled tempo) 6–8
SA DB Row on Bench (3 s lower + pause top) 10/10
Jump Squat (Reset each rep – controlled land) 6
1:00 rest – 3 Sets

Block 3
TRX Supinated Row (Feet Elevated + 2 s hold) 10
DB Split Squat to Hop (Explosive Drive up) 8/8
Pull ups 8-10
1:00 rest – 3 Sets

Block 4 – Posterior / Upper Back Integration
TRX Fly + Face pull combo 6/6
Goblet Squat Pulse (3 small pulses + explosive drive out) 10
Rainbow Ball slams 8/8
1:00 rest – 3 Sets

“Gun Show” Finisher
– DB Zottman Curl 12
– Cable or Band Overhead Tricep Extension 10/10
– Repeat 3 Rounds

🟧 FULL BODY HIIT – WORKOUT B

Mobility Warm-Up (5 min)
Standing Shoulder + Hip CARs 10/10
Banded Good Morning 10 + Banded Overhead Squat 10
Half-Kneeling Hip Flexor Stretch + T-Spine Reach 10/10
Alternating Lateral Lunge 6/6
1 Set


Block 1 – (3 Rounds)
Treadmill Sprint (40 s)
DB Clean to Front Squat + Press (Complex)
TRX Row + Floor Push up combo 5/5 repeat
Box Jump or DB Jump Squat (soft land)
40 s each / 1:00 rest

Block 2 – (3 Rounds)
Ski Erg Sprint (40 s)
DB Alternating Reverse Lunge to Curl
Plank Shoulder Tap + Knee Drive + Toe Reach Sequence
Med Ball Slam
40 s each / 1:00 rest

5-Minute Core Finisher – “Climb the Ladder”
Add 10 reps each round
Russian Twist (w/ DB or Med Ball) 20
SB/ TRX/ Pike 10