F2 ( Week 1 +3)

🟧 DAY 1 – HINGING AND PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
SA Band Pec Stretch with Rotation x10/10
Single-Leg Hip Airplanes x6/6
Horse Stance 1 min
1 Set

Block 2 – Core + Glute Activation
DeadBug With Band Pullover ISO 10/10
Single-Leg Bridge on Foam Roller 10/10
Deadlift Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
Deadlifts x6
Plyo Pushups ground to plates or med ball 6-8
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press Focus)
landmine Staggered RDL x10/10
Reverse grip Chest Press 10
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning Circuit
Bench Reverse Hyper 12
Bench Dips Straight legs 12
Prone Superman Row 12
30s rest – 3 Sets

Anaerobic Push 20s Work / 40s rest X4 ( 4 min)

🟧 DAY 2 – SQUATTING AND PULLING
(Week 1 + 3)

Block 1 – Mobility Prep
Dowel Flossing + Figure 8s x10/10
Sternum up Scap Pulls x10
Deep Squat iso with Knee Pry x30
1 Set

Block 2 – Primary Strength (Squat + Pull)
Zercher Tempo Squat (3-3-1) x8
TRX L-sit Chin-Ups (legs assist if needed) – Max Reps
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Unilateral + Rotation)
Alternating low Cossack Squat Transitions x10/10
Chest Supported Row +shrug 8+4
1:00 rest – 3 Sets

Block 4 – Accessory / Conditioning Circuit
DB Jump Squat 12
Band Pelican Curls 12
SL Pogo hops 20/20
1:00 rest – 3 Sets

Block 5 – Finisher

10 Cal Airbike Sprint (Arms Only)
Max Reverse Plank Hold
1–2 Sets

🟧 DAY 3 – HIP THRUST + OVERHEAD PRESS

Block 1 – Mobility Prep
Prone Angels x10
Hip 90/90s w/ Heel to Heel lifts x5/5
Lateral Lunge x6/6
SL Hip Thrust iso 30s/30s
1 Set

Block 2 – Primary Strength (Thrust + Hinge)
DB or BB Hip Thrust x6–8
SL RDL to Knee Drive and Press x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Lunge)
Hk SA Bottoms up KB or DB shoulder Press 8/8
Lateral Lunge w/band OH Reach x8/8
1:00 rest – 3 Sets

Block 4 – Accessory / Power Work
Single Arm KB Swing (Alternating Option ) x15/15
Cable Rear Delt Fly x10
1:00 rest – 3 Sets

Block 5 – Glute Finisher
GluteBridge With Band Abduction x20
Banded Fire Hydrants + Donkey Kicks x10/10
No Rest – 2–3 Sets


🟧 DAY 3 – FULL BODY H.I.I.T. + CORE
(Week 1 + 3)

Block 1 – Warm-Up / Mobility
5-Minute Aerobic Warm-Up (Any Machine)
Cat + Cow x10
Groin Rockers + T-Rotation x10/10
Banded Deadbugs x10/10
Single-Leg / Double Glute Bridge x10/10/10
1 Set

Block 2 – HIIT Circuit 1
300m Row Sprint
DB or BB RDL 40s
DB or BB Push Press 40s
1:30 rest – 3 Sets

Block 3 – HIIT Circuit 2
DB (Front Load) Reverse Lunges 40s
DB Alternating Bent Row 40s
DB Plank Pull-Throughs 40s
1:30 rest – 3 Sets

Block 4 – Core AMRAP (5 Minutes)
10 Leg Raises
10 Reverse Crunches
10/10 Bear Plank Kick Thru
Work continuously for 5 minutes — rest only as needed.