F2 ( Week 1 +3)

🟩 HINGING AND PRESSING

Week 1 + 3

Block 1 – Mobility Prep
Cat + Camel (controlled 3-1-3 tempo) 10
World’s Greatest Stretch w/ Reach 5/5
1 Set

Block 2 – Core / Glute Activation
DB Deadbug w/ SA Press 10/10
Banded Glute Bridge w/ Abduction at Top 20
Good Morning w/ Dowel (3-second eccentric) 10
1 Set

Block 3 –
BB RDL (2-second pause at mid-shin) 10
SL step down 10/10
30 s rest – 3 Sets

Block 4 – Horizontal Push / Pull
DB Floor Press (3-second eccentric) 8
Chest-Supported Row (pause at top) 10
30 s rest – 3 Sets

Block 5 – Core / Posterior Chain
Deficit Push-Up on DBs (controlled) 8-10
DB/ BB Hip Thrust 8-10
30 s rest – 3 Sets


Anaerobic Finisher

🟦 SQUATTING AND PULLING

Week 1 + 3

Block 1 – Warm Up / Mobility
Seated Figure-4 Hip Stretch 30 s/30 s
Banded Shoulder Floss w/ Pause 10
Heels-Elevated Deep Goblet Squat (3 s eccentric) 8
1 Set

Block 2
Back Squat (controlled 3-1-1 tempo) 8
Half-Kneeling SA Lat Pulldown (slow eccentric) 10/10
1:00 rest – 3 Sets

Block 3
TRX Row (Feet Elevated, 2-s hold at top) 10
DB Bulgarian Split Squat (1½-rep) 8/8
1:00 rest – 3 Sets

Block 4
Band Pull Complex (Pro + Sup + Ext Rot) 8/8/8
Heels-Elevated Goblet Squat Pulse (bottom range) 12
1:00 rest – 3 Sets

“Gun Show” Finisher


🟧 FULL BODY HIIT – WORKOUT A

Mobility Warm-Up (5 min)
World’s Greatest Stretch 5/5
Cat + Cow to Down Dog Flow 5
Glute Bridge w/ Reach 10
Scap Wall Slides 10
Walking Lunge + Overhead Reach 6/6
1 Set

Block 1 – (3 Rounds)
SkiErg Sprint (40s)
DB RDL to High Pull (light-moderate weight)
Push-Up to Renegade Row
40s each / 1:00 rest

Block 2 – (3 Rounds)
Airbike Bike Sprint (40s)
Front-Rack DB Squat to Press (Thruster style)
TRX Pike or Stability Ball Rollout
40s each / 1:00 rest

5-Minute Core Finisher
“Climb the Ladder” – Add 10 reps each round
V-Sit Cross Crunch 12/12
Alt Toe Reach + Reverse Crunch 20