F3 ( Week 2 +4)

🟩 HINGING & PRESSING

Week 2 + 4

Block 1 – Mobility + Prep
• Hamstring Swoops – 8/8
• Groin Rockers + T-Spine Rotations – 5/5
• SL → Double Glute Bridge – 10/10/10
• RDL Warm-Up – 6
1 Set

Block 2 – Primary Strength + Posterior Chain
• DB or BB RDL – 6–8
• Frog Reverse Hyper (bench) – 20
• Weighted Low Plank Hold – Max
1:00 rest × 3 Sets

Block 3 – Horizontal Press + Core
• DB Squeeze Press – 6–8
• DB Pec Fly from Hollow Hold – 10
• Reverse Crunch – 50
1:00 rest × 3 Sets

Block 4 – Unilateral Strength
•DB or BB SL RDL – 8/8
• Bench Step-Up → Knee Drive – 8/8
1:00 rest × 3 Sets

Block 5 – Metabolic Strength Circuit
• DB Cleans – 40s
• DB Push-Ups – 40s
• DB Alternating Reverse Lunges – 40s
1:00 rest × 3 Sets

🟦 SQUATTING & PULLING

Week 2 + 4

Block 1 – Mobility + Activation
• Rack Scarecrows + Wall Angels – 10/10
• Hanging or TRX Scap Pulls – 10
• Rack-Supported Deep Squat – 10
• Bulgarian Split Squat Warm-Up – 5/5
1 Set

Block 2 – Primary Strength + Power
• Bulgarian Split Squat – 6 reps
• Split-Squat Plyo Jumps – 6/6
• Pull-Ups (banded if needed) – Max
1:00 rest × 3 Sets

Block 3 – Squat + Pull
• Heels-Elevated Goblet Squat – 10
• SA Band or Cable Row from Split-Squat ISO – 10/10
1:00 rest × 3 Sets

Block 4 – Strength Conditioning
• DB Plank Rows – 30s
• DB Front Squat – 30s
1:00 rest × 3 Sets


Block 5 - Finsiher
Gunshow

🟪 DAY 4 – HIP THRUST + OVERHEAD PRESS


Block 1 – Warm-Up / Mobility

5-Minute Aerobic Warm-Up (Any Machine)
Banded Glute Bridge (abduction hold) x15
Kneeling Hip Flexor Stretch + Reach x5/5
Arm Circles (forward/back) x10/10
Banded Face Pulls x12
1 Set

Block 2 – HIIT Circuit 1 (Glute Drive + Vertical Press)

B-Stance Hip Thrust (staggered stance) – 40s
DB Arnold Press – 40s
15–20 Cal Row or Ski Erg (hard effort)

1:30 rest – 3 Sets

👉 Unilateral bias + more shoulder control vs push press

Block 3 – HIIT Circuit 2 (Posterior Chain + Shoulder Burn)

Barbell Hip Thrust w/ 2s Pause at Top – 40s
Seated DB Overhead Press (back supported if needed) – 40s
Plate or DB Front Raise (controlled) – 40s

1:30 rest – 3 Sets

👉 More time-under-tension + less momentum = different stimulus

Block 4 – Core AMRAP (5 Minutes)

10 V-Ups or Bent-Knee V-Ups
10 Plank Shoulder Taps (10/10)
20 Alternating Heel Taps (20/20)

Work continuously for 5 minutes — rest only as needed

🟧 FULL BODY HIIT — ADVANCED

Week 2 + 4

Mobility Warm-Up
• Lateral Lunge + T-Spine Reach – 6/6
• Hip Flexor → Hamstring Flow – 6/6
• Mini-Band Glute Bridge + Abduction – 12
• Scap Push-Ups – 10
1 Set

Block 1 – Power Conditioning (3 Rounds)
• DB Thrusters – 12
• Alternating DB Snatch – 10/10
• Lateral Box Jumps – 12
• Row Erg – 45s
1:00 rest

Block 2 – Strength Endurance (3 Rounds)
• Goblet Squats – 15
• Push-Ups – 20
• TRX Rows – 15
• KB Swings – 25
1:00 rest

Block 3 – Core + Capacity (3 Rounds)
• Hanging Knee Raises – 12–15
• Weighted Plank Shoulder Taps – 20
• Assault Bike – 40s