HINGING AND HORIZANTAL PRESS
Week 1 +3

Prone Angels + Cat +Cow 10/10
Groin rockers + t - Rotations 10/10
Plank - pike + t -rotations 5/5
1 Set

Banded Deadbugs w/ 3s ISO 10/10
Frog Pumps + Glute Bridge 12/12
RDL Warm up
1 Set

DB/ BB RDL 6-8
Standing SL KB hip abduction 12/12
Split Jumps 6/6
1:00m rest - 3 sets

DB Incline Press ( wide + Narrow) 6/6
DB Chest Supported Rows 10 last rep ISO
Coppenhagen Plank ( knees bent option) 20s /20s
1:00m rest- 3 sets

Banded KB Swings ( band on rack and hips) 40s
Hamstring walk outs 40s
Band Asst. plyo push ups - Max
KB Pull Overs from GLute bridge ISO 10
1:00m rest - 3 sets

Anarobic Push

SQUATTING AND PULLING
Week 1 +3

Scarecrows + Wall Angels 10/10
Standing Hip CARS + Circles 10/10 both directions
Rack Supported Deep Squat 30s - 1min
Lunge Complex 3/3
1 Set

Goblet / BB Back Squat 10
SA DB Row from Bear crawl ( on bench) 8/8
Box Jumps 10
1:00m rest - 3 sets

BSS 6/6 - Last rep max ISO hold
Pull ups 8
Side plank hip dips ( feet elevated on bench option) 10/10
1:00m rest - 3 sets

DB Forward - Reverse Lunge 8/8
Band pull complex ( pro + Sup + ext. rotations) 8/8/8
Low Plank ( weighted option) max hold
1:00m rest - 3 sets

DB Bicep Curl Drop Set ( Decrease weight as you increase reps) 6, 12, 18
1: 00m rest - 3 sets


FULL BODY H.I.I.T
Week 1 +3

5 Minute Aerobic Warm up
( any machine)

Shoulder CARS 10/10
Hip CARS 10/10 + Circles 10/10
World's Greatest Stretch 5/5
DB/ BB Clean ( light warmup) 8
1 Set

Rowing - 1min max sprint
DB/BB Cleans 40s
DB/BB Thrusters 40s
1:00m rest - 3 sets( rest only as needed between exercises)

DB Alt. Reverse lunge ( Front Load)
DB Alternating Bent Row 40s
DB Plank Pull thrus 40s
1:00m rest - 3 sets( rest only as needed between exercises)

CORE AMRAP ( 6 min)

Hanging Leg raises 12
Med ball power press from hollow hold 20
plank ups 10/10
( work for 5 minutes straight, rest only as needed)

HINGING AND VERTICAL PRESSING
Week 2+4

Child's pose walks 5/5
Lying Knee - Chest Stretch w/ rotation 6/6
Quadruped banded T- rotations 6/6
1 Set

Bear Crawl Birdogs 10/10
SL/ Double Glute Bridge 10/10/10
Deadlift Warm up ( Trap Bar/BB) 10
1 Set

Deadlift ( Trap bar / BB) 10
DB SA Snatch 6/6
Lateral Bounds 6/6
1:00m rest - 3 sets

BB Hip Thrust 6-8
DB SL RDL - Snatch 10/10
DB Push Press 6-8
1:00m rest - 3 sets

Nordic Curls ( BB) 10
Med ball power press from hollow hold 12
Low plank - MAX
Rotational Ball slams from kneeling 10/10
1:00m rest - 3 sets

Max tricep Dips ( bench) 30s
30s rest - 3 sets

Anarobic Push


SQUATTING AND PULLING
Week 2+4

Prone Angels 10 + Scap pumps YTW 10 at each
Hip 90/90s w forward fold 6/6
SL Step down ( slow eccentric) 5/5
Rack Supported deep squat 30s - 1min
1 Set

DB/ BB Step downs 6/6
Chin ups 8
Alternating step up switches 8/8
1:00m rest - 3 sets

Goblet / BB Back Squat 3s ISO hold every rep 10
DB Plank Rows 8/8
Hollow Hold w/ DB Pull over 10
1:00m rest - 3 sets

Plate Reverse lunge w/ rotation 10/10
Plate squat - Halos 8/8
Band pull complex ( pro + sup + OH + ext. rotation ) 6/6/6/6
1:00m rest - 3 sets

DB Hammer Curl - Max
SA band/ cable tricep ext. 10/10
1:00m rest - 3 sets

FULL BODY H.I.I.T
Week 2+4

5 Minute Aerobic Warm up
( any Machine)

Standing Shoulder CARS 5/5
Standing Hip CARS 5/5 + Circles 5/5
walk out plank - Push up 5
cossack Squats 5/5
1 Set

DB/ BB Front Squat 40s
TRX inverted Row 40s
20 Cals Airbike Sprint
1:00m rest - 3 sets( rest only as needed between exercises)

SA DB Snatch 40s/40s
Split Jumps 40s
20 Cal Ski urg Sprint
1:00m rest - 3 sets( rest only as needed between exercises)

CORE AMARP ( 6 Min)

KB Drags 10/10
Kneeling KB Halos 10/10
Bicylce Crunch 20/20
( work for 5 minutes straight , rest only as needed)