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



🟧 HIP THRUST + OVERHEAD PRESS
WEEK 2 +4


Block 1 – Mobility Prep

World's Greatest Stretch + Rotation × 5/side
Cossack Squat × 6/side
Banded Glute Bridge Abduction × 12
Banded Shoulder Flexion × 10
1 Set


Block 2 – Core / Glute Activation

B-Stance Glute Bridge × 10/side
Dead Bug with DB Pullover × 8/side
Side Plank + Cable Row × 8/side
1 Set


Block 3 – Hip Thrust Strength + Power

Barbell Hip Thrust (1½-Rep Style) × 8
Front-Foot Elevated DB Reverse Lunge × 8/side
Broad Jump × 5
Rest 1:00 – 3 Sets


Block 4 – Overhead Press + Pull

Standing Single-Arm DB Push Press × 6/side
Chest-Supported DB Row (2-sec hold) × 10
Med Ball Slam × 8
Rest 1:00 – 3 Sets


Block 5 – Accessory Strength

Single-Leg Hip Thrust × 10/side
Tall-Kneeling Single-Arm Landmine Press × 10/side
Cable Rear Delt Fly × 12
Rest 45 sec – 3 Sets


🟧 FULL BODY HIIT — WEEK 2 + 4 (Level 3)
Mobility Warm-Up (5 minutes)

• World’s Greatest Stretch + Hip Lift – 5/5
• Cat–Cow → Pike – 6/6
• Glute Bridge March (band optional) – 10/10
• Alternating Lateral Lunge – 6/6
1 Set

Block 1 – Athletic Strength HIIT (3 Rounds)

• Rower Sprint – 40s
• KB Deadlift → Clean – 40s
• Push-Up → Toe Touch → Row – 40s
• Lateral Bounds ( Box or Bosu) - 5/5
1:00 rest

Block 2 – Athletic Conditioning (3 Rounds)

• AirBike – 40s
• DB Squat → Push Press -40s
• TRX Pike → Knee Drive – 40s
• Alternating DB Power Clean – 40s
1:00 rest


5-Minute Core Finisher – Ladder Style

Start at 12 reps → increase by +8 each round
• Side Plank Hip Dips – 12/12
• KB/DB Side Bend – 12/12
• V-Sit - knee Tuck - 12