F3 ( Week 2 +4)

🟩 HINGING & PRESSING

Week 2+4

Block 1 – Mobility Prep

• TRX Lat Opener + Thoracic Rotation – 8/8
• Cat–Cow → Press Back to Down Dog – 8
• Scapular Push ups - 1-
• Standing Hamstring swoops - 10/10
1 Set

Block 2 – Core / Glute Activation

• Deadbug w/ Band Pull-Apart – 8/8
• SL/ Double Glute Bridge - 10 each
• Dowel Hip Hinge (slow 4s eccentric) – 8
1 Set

Block 3 – Primary Strength (Conventional Deadlift Focus)

• Conventional Deadlift (slow 3–1–1 tempo) – 5–6
• DB Step-Down ( 3s eccentric) - 6/6
• TRX Push up w/ 10s ISO each rep X 3-5
45s rest × 3 Sets

Block 4 – Horizontal Press / Row / Power Push

• SA DB Chest Press from SL Hip thrust ISO - 8/8
• Chest-Supported SA DB Row (1½ reps) – 8
• Plyometric Push-Up to Target – 6–8
45s rest × 3 Sets

Block 5 – Posterior Chain + Core

• Barbell Hip Thrust (2s iso at top ) – 8
• KB Swing ( Banded Option) - 12
• DB Power Press From Hallow Hold ( Narrow) - 12
45s rest × 3 Sets

Anaerobic Finisher

AirBike
20s HARD / 40s EASY × 6

🟦 SQUATTING & PULLING

Week 2 + 4

Block 1 – Warm-Up / Mobility

• 90/90 Hip Switch w/ Overhead Reach – 6/6
• Prone Scapular pumps - YTWA - 10 at each
• Pistol Squat ( TRX assisted) 6/6
1 Set

Block 2 – Primary Strength / Athletic Power

• Front Squat (2s pause in the hole) – 6
• SA DB Row on Bench - 6/6
• SL Box Jump - 3/3
1:00 rest × 3 Sets

Block 3 – Secondary Strength / Split + Pull

• TRX Archer Row – 8/8
• Reverse Lunge from Deficit – 8/8
• Wide-Grip Chin-Up or Band Assisted Chin-Up – 6–8
1:00 rest × 3 Sets

Block 4 – Accessory / Athletic Strength

• SA Band Face Pull + External Rotation – 8/8
• Staggered Goblet Squat ( quick tempo) 10/10
• Single Leg Paloff Press variation - 10/10
1:00 rest × 3 Sets

Block 5 – Finisher (Arms)

Gunshow – 2–3 Rounds
• Alternating DB Curl – 12
• Rope Tricep Extension – 15

🟧 FULL BODY HIIT — WOKROUT B
Mobility Warm-Up (5 mins)

• 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