HINGING AND PRESSING
Week 1 + 3

WARM -UP

TRX Pec Stretch w/ OH Angels – 10
Standing T-Rotations – 10
Seated Figure 4 Hip Stretch – 30s/30s
× 1 set

CORE AND GLUTE WARM UP

Low Plank (bench) – 20–30s
Seated Block Adductor Squeeze – 30s
Dowel RDL Warm-Up – 10
× 1 set

BLOCK 1 

DB/BB RDL – 10
BB Plank Shoulder Taps – 10/10
1:00 rest – 3 sets

BLOCK 2

DB Incline Chest Press – 10
Seated SA Band Pulldown – 10/10
1:00 rest – 3 sets

BLOCK 3 

BB Scap Push-Ups – 10
Crab Walk Countdown – 6–1
2–3 sets

FINISHER 

Anaerobic Push


SQUATTING AND PULLING
Week 1 + 3

WARM -UP

Band/Dowel Flossing – 10
Hip CARS + Swings – 10/10
Seated Figure 4 Hip Stretch – 30s/30s
× 1 set

CORE AND GLUTE WARM UP

Pallof Press – 10/10
Seated Band Abduction ISO – 20s
× 1–2 sets

BLOCK 1 

Squat Variation – 10
SA DB Row (bench) – 10/10
1:00 rest – 3 sets

BLOCK 2 

TRX Row (supinated) – 10
DB Farmer’s March – 10/10
BB Mountain Climber ISO – 15s/15s
30s rest – 3 sets

FINSIHER 

Gunshow