F2 ( Week 2+4)

🟩 HINGING AND PRESSING
(Week 2 + 4)

Block 1 – Mobility Prep
World’s Greatest Stretch x5/5
Push-Up to Pike x5
Single- + Double-Leg Glute Bridge x10/10/10
RDL Warm-Up x6
1 Set

Block 2 – Primary Strength (Hinge + Press)
DB or BB RDL x6–8
DB Alternating Single-Arm Chest Press (Wide) x6/6
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Glute + Pull)
Single-leg DB Hip Thrust x8/8
Single-Arm Band Chest Press x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Power + Core Stability
KB Stability Push-Up x6/6
Staggered KB Swing x10/10
KB Russian Twist x12
1:00 rest – 3 Sets

Block 5 – Finisher
Anaerobic Push

🟥 SQUATTING AND PULLING

(Week 2 + 4)

Block 1 – Mobility Prep
Quadruped Hip + Shoulder CARS x5/5/5/5
Hanging or TRX Scapular Protraction + Retraction x10
Rack-Supported Deep Squat x10
Bulgarian Split Squat Warm-Up x5/5
1 Set

Block 2 – Primary Strength (Squat + Pull)
Bulgarian Split Squat x8/8
Banded Assisted Pull-Up – Max Reps
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Squat + Rotation)
Heels-Elevated Goblet Squat x10
Single-Arm TRX Row w/ Rotation x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Core + Stability
DB Alternating Forward Lunges x10/10
DB Plank Rows x10/10
1:00 rest – 3 Sets

Block 5 – Finisher / Lower-Body Conditioning
Tib Raises x20
Single-Leg Calf Raises or SL Pogos x20/20
30s rest – 2–3 Sets

Gunshow Finisher

🟧 DAY 3 – HIP THRUST + OVERHEAD PRESS
( Week 2 + 4)

Block 1 – Mobility Prep
Walking Knee Hugs to Lunge × 5/side
Banded Glute Kickbacks × 12/side
Bear Crawl Shoulder Taps × 10/side
Wall Slides × 12
1 Set

Block 2 – Primary Strength (Thrust + Press)
B-Stance Barbell Hip Thrust × 8/side
Standing Single-Arm Dumbbell Overhead Press × 8/side
Rest 1:00 – 3 Sets

Block 3 – Secondary Strength (Lower Body + Pull)
DB Lateral Step-Ups × 10/side
Neutral Grip DB Pullover × 10
Rest 1:00 – 3 Sets

Block 4 – Accessory Strength & Shoulder Stability
Single-Arm Landmine Push Press × 8/side
Cable Face Pull with External Rotation × 12
Rest 1:00 – 3 Sets

Block 5 – Conditioning Finisher ( OPTIONAL)
200 m Row
Kettlebell Swings × 15
Alternating Bird Dogs × 20 Total
2–3 Sets

🟦 FULL BODY H.I.I.T.

( Week 2 +4)

Block 1 – Mobility Warm-Up (5 min)
Standing Shoulder CARS x10/10
Hip 90/90s x5/5
Glute Bridge + Glute March x10/10
Scap Push-Ups x10
Walking Lunges w/ Torso Twist x6/6
1 Set

Block 2 – Power & Conditioning (3 Rounds)
Rower – Sprint (40s)
KB Swing
Push-Ups + Shoulder Taps
Perform 40s Each Exercise / 1:00 Rest Between Rounds

Block 3 – Strength & Core Conditioning (3 Rounds)
Airbike – Sprint (40s)
Front-Rack Reverse Lunge (DB or KB)
TRX Body Saw or Ab-Wheel Rollout
Perform 40s Each Exercise / 1:00 Rest Between Rounds

Block 4 – Core Finisher (5 Minutes – Ladder)
Climb the Ladder: Add 10 Reps Each Round
Bicycle Crunch x20
Rotational Mountain Climbers x20