F2 ( Week 2+4)

🟩 HINGING & PRESSING

Week 2 + 4

Block 1 – Mobility Prep

• Cat +Cow - Pike - 10/10
• Groin Rockers + thoracic Rotations - 5 of each
• Prone Hamstring Extension Lift (straight leg) – 15/15
1 Set

Block 2 – Core + Glute Activation

"• Birdogs w/ Toe tap ext. - 10/10 "
• Glute Bridge w/ Double Pulse at Top – 12
• Dowel Good Morning (dowel on back) - 10
1 Set

Block 3 – Primary Strength (Hinge Focus)

• DB or BB Romanian Deadlift (1.5 Rep Pattern) – 8
• DB Glute Bridge + March last rep - 10/10
1:00 rest × 3 Sets

Block 4 – Secondary Strength (Press + Row)

• DB SA Bench Press (neutral → pronated on the way up) – 10/10
• Chest-Supported SA DB Row (3s eccentric) – 8
1:00 rest × 3 Sets

Block 5 – Posterior Chain + Core

• Decline or Deficit Push-Up (controlled) – 6–10
• KB Swings -12 ( Staggered option) 10/10
1:00 rest × 3 Sets


Anaerobic Finisher

Rower or Bike
30s ON / 30s OFF × 4

🟦 SQUATTING & PULLING

Week 2 + 4

Block 1 – Warm-Up / Mobility

• Seated Figure-4 + Rotation – 20s/20s
• Standing T-Spine Rotation w/ Reach – 6/6
• Deep Squat w/ Prying -10
1 Set

Block 2 – Primary Strength (Squat + Pull)

• Goblet or Back Squat (1.5 rep) – 8
• Half-Kneeling SA Lat Pulldown (straight arm ) – 10/10
1:00 rest × 3 Sets

Block 3 – Secondary Strength (Pull + Split)

• TRX Row + Fly Combo - 6/6
• DB Split Squat w/ Slight Forward Hinge ( Glute focus) – 8/8
1:00 rest × 3 Sets

Block 4 – Accessory / Lower + Stability

• TRX Y Raise - 8
• Heels-Elevated Goblet Squat (2 pulses at the bottum ) – 15
1:00 rest × 3 Sets

Block 5 – Finisher (Arms)

Gunshow — 2–3 Rounds
• DB Hammer Curl + Rotation – 10
• Bench Dip or Cable Tricep Extension – 12

🟧 FULL BODY HIIT — WORKOUT B

Week 2 + 4

Mobility Warm-Up (5 minutes)

• World’s Greatest Stretch 4/4
• Cat + Cow 10 → Bear Crawl ISO w/ Shoulder taps -5/5
• Banded Clamshells 12/12
• Walking Lunge + Lateral Reach – 6/6
1 Set


Block 1 – Strength Conditioning (3 Rounds)

A1: SkiErg / Rower – 45s
A2: DB RDL + Bent Row – 45s
A3: Push-Up → Alternating DB Row (slow) – 45s
Rest: 1:00

Block 2 – Strength Conditioning (3 Rounds)

B1: AirBike – 45s
B2: DB Front Squat → Push Press (controlled, no jump) – 45s
B3: TRX Fall-Out -45s
Rest: 1:00

5-Minute Core Ladder

Increase reps by +5 each round
• Plank Shoulder Tap – 10/10
• Alternating Toe Reach – 15
• Reverse Crunch – 10