F2 ( Week 1 +3)

🟩 HINGING AND PRESSING

Week 2 + 4

Block 1 – Mobility Prep
Cat + Camel to Child’s Pose Flow 5 cycles
Half-Kneeling T-Spine Rotation 6/6
1 Set

Block 2 – Core / Glute Activation
Deadbug w/ Mini-Band around Feet 10/10
Glute Bridge Hold + March (3-s pause each side) 10/10
Deadlift warm up 6
1 Set

Block 3
Deadlift 6-8
TRX Tricep Extensions 10-12
30 s rest – 3 Sets

Block 4
Incline DB Press (slow eccentric 3-1-1) 8
DB SL RDL 8/8
30 s rest – 3 Sets

Block 5 – Core / Posterior Chain
Deficit Push-Up (on plates 2S Iso at the bottom) 8–10
KB Swings ( banded option) 20
30 s rest – 3 Sets


Anaerobic Finisher (Optional)

🟦 SQUATTING AND PULLING

Week 2 + 4

Block 1 – Warm Up / Mobility
90/90 Hip Switch w/ Reach 5/5
Standing T-Spine Rotations (with band tension) 10
Heels-Elevated Bodyweight Squat Hold (10 s bottom) 3 reps
1 Set

Block 2
Front-Rack Pause Squat (1-2 s at bottom) 6–8
SA DB Row on bench 10/10
1:00 rest – 3 Sets

Block 3
TRX Supinated Row 10
DB Split Squat w/ Front Foot Elevated (slight deficit) 8/8
1:00 rest – 3 Sets

Block 4
Seated Band Pull-Apart + External Rotation Combo 10/10
Goblet Squat Pulse (3 small pulses per rep) 10
1:00 rest – 3 Sets

“Gun Show” Finisher

🟧 DAY 3 – HIP THRUST + OVERHEAD PRESS

Week 2 +4

BLOCK 1 - Mobility + Prep
Spiderman Lunge + Rotation × 5/side
Frog Pump × 15
Mini-Band Monster Walk × 10 forward/back
Banded Shoulder Flossing × 12
1 Set

Block 2 – Primary Strength (Thrust + Press)
Paused Barbell Hip Thrust × 8
Seated Alternating DB Overhead Press × 8/side
Rest 1:00 – 3 Sets

Block 3 – Secondary Strength (Lower Body + Pull)
DB Front-Foot Elevated Split Squat × 8/side
Half-Kneeling Single-Arm Lat Pulldown × 10/side
Rest 1:00 – 3 Sets

Block 4 – Accessory Strength & Shoulder Stability
Single-Arm Landmine Press × 10/side
Cable or TRX Reverse Fly × 12
Rest 1:00 – 3 Sets

Block 5 – Conditioning Finisher
Row × 30 sec
Kettlebell Sumo Deadlift × 15
Plank DB Drag × 10/side
2–3 Sets

🟩 FULL BODY HIIT – WORKOUT B

Mobility Warm-Up (5 min)
Standing Shoulder + Hip CARs 10/10
Banded Good Morning 10
Half-Kneeling Hip Flexor Stretch w/ Reach 30s/30s
Scap Push-Up to Down Dog 8–10
Lateral Lunge 5/5
1 Set

Block 1 – (3 Rounds)
Treadmill Sprint (40s)
DB Clean to Front Squat
Push up + TRX Row combo 4+4 Repeat
40s each / 1:00 rest

Block 2 – (3 Rounds)
Ski Erg Sprint (40s)
DB Reverse Lunge to Curl (alt sides)
Plank Shoulder Tap to Knee Drive
40s each / 1:00 rest

5-Minute Core Finisher
“Climb the Ladder” – Add 10 reps each round
Russian Twist (w/ DB or Med Ball) 20
Ball Slams or weighted kneeling crunch 20