LOWER – Squat Focus * Repeat each workout twice working on weight progression.
Projected update NOv. 15th


Block 1 – Mobility & Prep
Standing Hip CARS | 10/10
Deep Squat Hold w/ T-Rotation | 5/5
Split Squat Pulse (bodyweight) | 8/8
1 Set

Block 2
DB Front Squat | 8
SL Glute Bridge (3s hold each side) | 10/10
1:00 rest × 3 sets

Block 3
Bulgarian Split Squats 10/10
Banded Monster Walks ( diagonal) 10/10
1:00 rest × 3 sets

Block 4
Toe-Elevated DB Calf Raise | 20
Banded Toe taps ( around the world) 5/5
30s rest × 3 sets

Block 5 – Finisher
Ski Erg or AirBike | 20 Cal
Body weight walking lunge 8/8
1:00 rest × 3 sets

LOWER – Hinge Focus


Block 1 – Mobility & Prep
Hip Airplanes (Assisted) | 5/5
Cat-Cow to Child’s Pose Flow | 5 cycles
Glute Bridge March | 10/10
RDL Warm-Up | 10
1 Set

Block 2
Trap Bar Deadlift | 8
Banded Crab walk 12/12
1:00 rest × 3 sets

Block 3
Hip Thrust (pause 2s at top) | 10
Lateral lunge ( Goblet) 10/10
1:00 rest × 3 sets

Block 4
DB SL RDL | 10/10
Banded Speed squat ( mini band) 20
1:00 rest × 3 sets

Block 5 – Core Finisher (5-Min AMRAP)
KB Deadbug Pullover | 10
Side Plank Thread the needle 10/10
SB Hamstring Curl 10



UPPER – Horizontal Focus


Block 1 – Mobility & Prep
Wall Angels | 10
Quadruped T-Spine Rotations | 8/8
Banded Scap Retractions | 12
1 Set

Block 2
DB Floor Press (neutral grip) | 10
Prone W + T Raise (3s hold) | 10 total
1:00 rest × 4 sets (1 warm-up + 3 working)

Block 3
Seated Cable Row or Band Row | 10
Standing Cable or Band Chest Fly | 10/10
1:00 rest × 3 sets

Block 4 – Conditioning / Bodyweight Flow
Elevated Push-Up (hands on box or bench) | 30s
Inverted Row (TRX or Barbell) | 30s
30s rest × 3 sets

Block 5 –
Zottman Curl | 10
Rope or Band Triceps extension| 10/10
1:00 rest × 3 sets


UPPER – Vertical Focus


Block 1 – Mobility & Prep
Band / Dowel Flossing 10
Scap Pull-Ups (Assisted or TRX) | 10
Half-Kneeling Windmill Stretch | 6/6
1 Set

Block 2
Pull up ( banded option) 10
SA Half-Kneeling Cable or Band Pulldown | 10/10
1:00 rest × 3 sets

Block 3
Seated DB Shoulder Press | 10
Incline Chest-Supported DB Row | 10
1:00 rest × 3 sets

Block 4
DB Curl ISO Hold (90°) | Max Time
Close-Grip Push-Up on Dumbbells | 10
1:00 rest × 3 sets

Block 5 – Conditioning / Core
Row Erg or Ski Erg | 1:00
Plank Shoulder Taps | 1:00
1:00 rest × 2–3 sets