🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Elephant Walks (Bench or low box) 1min
Cat + Cow x10
Groin Rockers + T-Rotations x5 Each
1 Set

Block 2 – Core + Glute Activation
DB Deadbugs (Shoulder Stability) x10/10
Banded Glute Bridge x20
Wide Leg Seated Good Morning x10
2 Sets

Block 3 – Primary Strength (Hinge Focus)
BB RDL x10
Push-Ups on Dumbbells or BB Push-Ups x10
30s rest – 3 Sets

Block 4 – Secondary Strength
DB Chest Press (Neutral Grip) x10
Banded Kickbacks from Quadruped 12/12
30s rest – 3 Sets

Block 5 – Accessory / Core + Posterior Chain
Floor DB Skull Crushers x 20
Hamstring walk outs 12
30s rest – 2-3 Sets

Anaerobic Finisher.

🟦 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Lying Figure-4 Hip Stretch 30s/30s
Band or Dowel figure 8s x10/10
Frog Stretch 30s -1min
1 Set

Block 2 – Primary Strength (Squat + Pull)
BB or DB Front Squat 8-10
DB bent Row ( Supinated) 10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Pull + Split)
DB Split Squat or Bulgarian Split Squat x10/10
Prone Scap holds YTW 10s hold at each letter ( floor or bench)
1:00 rest – 3 Sets

Block 4 – Accessory / Power Development
Band Pull Complex (Pro + Sup + External Rotation) x8/8/8
Speed Squat / Jump squat 12
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟧 THRUSTS AND OVERHEAD PRESS
Week 1 + 3

Block 1 – Activation + Mobility
Lying Figure-4 Stretch 30s/30s
Prone Swimmers (“Y to W”) x10
Band Clamshells x10/10
Hip Thrust ISO Hold (5s × 5)
1 Set

Block 2 – Glute + press Strength
BB Hip Thrust x10
Half-Kneeling SA DB Arnold Press x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength
DB Alternating Curtsy Lunge x10/10
Seated Band Row 10
1:00 rest – 3 Sets

Block 4 – Accessory / Glute + Core Integration
Cable or Band Pull-Through x10
DB Glute Bridge ISO Hold 40–60s
Plank ups 6/6
1:00 rest – 3 Sets