PUSH + PULL - HORIZONTAL FOCUS

WARM UP
Banded Flossing x 10
Hip CARs x 8 per side, each direction
Shoulder CARs x 8 per side, each direction
SA Banded Supinated to Pronated Chest Press x 10 per side
SA Banded Pronated to Supinated Rows x 10 per side
Rack Assisted Deep Squat (make it weird) x 30s
1 set

BLOCK 1
Seated Cable Rows (use red step bench) x 12
Cable Chest Press (mid chest height) (neutral or pronated) x 12
Rest 45s, 3 sets

BLOCK 2
Cable Tricep Pushdown (rope or bar) x 15
Cable Bicep Curls (straight bar or EZ Bar) x 15
Rest 45s, 3 sets

BLOCK 3
Cable Pallof Press x 12 per side
Cable Face Pulls x 15
Rest 45s, 2 sets

BLOCK 4
X-Man Crunch (all together or alternate opposite arm to leg) x 12
Plank Hip Rotations x 12
Cable Crunches x 20
Rest 45s, 2 sets



VERTICAL FOCUS + LOWER BODY

WARM UP
Hip CARs x 8 per side
Leg Swings (Forwards+ backwards, side to side) x 10 per side, each direction
Banded Pullaparts Supinated + Pronated x 10 each
BW Squats x 10-15
Seated (Swiss ball/step) Supinated Lat Pulldowns x 16 (bar/Hand grip optional)
1 set

BLOCK 1
Lat Pulldowns x 10-12 (various grip options)
Cable Squats (top or bar) x 12-15
Rest 45s, 3 sets

BLOCK 2
SA Alt High to Low Cable Rows x 10 per side
SA Cable Bicep Curls x 12 per side
SA Cable Tricep Extensions x 12 per side
Rest 45s, 2 Sets

BLOCK 3
Cable Deadlift Drop Set (Rope, Jagger style) x 15-10-5
Rest 45s, 2 sets

BLOCK 4
Supine Leg Lowers (point toes, turn out feet, heels touch, move from inner thigh) x 12
Bicycle Crunches (slow tempo, more twist) x 20
Side Plank Rotations x 10 per side
45s rest, 2 sets



FULL BODY + ROTATIONAL

WARM UP
Arm Circles x 10 per side
Torso Twists x 10 per side
Glute Bridges x 15
Light Cable Rows x 10
1 set

BLOCK 1
Cable RDL x 12
Cable Woodchopper (high to low, low to high) x 10 per side
Cable Lunge x 10 per side
Rest 45s, 3 sets

BLOCK 2
Cable OH Press x 10
Cable Upright Row x 12
Cable Rotational Row x 10 per side
Rest 45s, 2 Sets

BLOCK 3
Cable Deadlift Drop Set (Rope, Jagger style) x 15-10-5
Rest 45s, 2 sets

BLOCK 4
Supine Leg Lowers (point toes, turn out feet, heels touch, move from inner thigh) x 12
Bicycle Crunches (slow tempo, more twist) x 20
Side Plank Rotations x 10 per side
45s rest, 2 sets