🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Side to Side Cat + Cow x10/10
World’s Greatest Stretch w/ Rotation x5/5
Supine Hamstring Flossing 8/8
1 Set

Block 2 – Core + Glute Activation
Swiss Ball Deadbugs x10/10
Banded Glute Bridge + March x10/10
Deadlift Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge + Core)
Deadlift x8–10
Side Plank ISO with top leg abduction x10/10
30s rest – 3 Sets

Block 4 – Secondary Strength (Press + Tri)
DB Chest Press (floor or Bench) x10
Seated OH DB Tricep extension x15
30s rest – 3 Sets

Block 5 – Accessory / Posterior Chain + Core
KB Stability Push-Up x5/5 ( 1 hand on Kb)
Swiss Ball Hamstring Curl x10 (SL Option 6/6)
30s rest – 3 Sets

Anaerobic Finisher (Optional)

🟦 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
90/90 Hip Switch w/ internal lift off x5/5
Cat + Cow to Down Dog x5
Heels-Elevated Bodyweight Squat x10
1 Set

Block 2 – Primary Strength (Squat + Pull)
Zercher Squat or Goblet Spanish Squat x8–10
Half-Kneeling SA Lat Prayer x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Row + Step-Up)
BB Aussie Row 10
DB Poliquin Step up 20/20
1:00 rest – 3 Sets

Block 4 – Accessory / Power Development
DB Rear Delt Fly (Incline or Standing) x12
Wallsit iso with calf raise x 20
1:00 rest – 3 Sets

Block 5 – Finisher

Gunshow

🟧 THRUSTS AND OVERHEAD PRESS
Week 2 + 4

Block 1 – Activation + Mobility
Prone Angels (on Bench) x10
Glute Bridge + Frog Pumps x12/12
Hip Thrust Warm-Up x5
1 Set

Block 2 – Primary Strength (Glute + Lunge Focus)
DB Hip Thrust (2s ISO at Top) x10
DB Lateral Lunge ISO Hold 25s/25s
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + mobility)
Standing DB Shoulder Press (Alternating) x10/10
Plate Halos x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Glute + Core Integration
DB Glute Bridge x12
Banded Good Morning x12
DB Lu Raise x12
1:00 rest – 3 Sets