top of page
Westcore Logo.jpg

🟦 HINGING & PRESSING

Week 1 + 3

Block 1 – Mobility Prep
β€’ TRX Pec Stretch + OH Angels – 10
β€’ Standing T-Rotations – 10/10
β€’ Seated Figure-4 Hip Stretch – 30s/30s
1 Set

Block 2 – Core / Activation
β€’ Low Plank (bench) – 20–30s
β€’ Seated Block Adductor Squeeze – 30s
β€’ Dowel RDL Warm-Up – 10
1 Set

Block 3 – Hinge Strength
β€’ DB/BB RDL – 10
β€’ BB Plank Shoulder Taps – 10/10
1:00 rest β€” 3 Sets

Block 4 – Push / Pull
β€’ DB Incline Chest Press – 10
β€’ Seated SA Band Pulldown – 10/10
1:00 rest β€” 3 Sets

Block 5 – Finisher Prep
β€’ BB Scap Push-Ups – 10
β€’ Crab Walk Countdown – 6 β†’ 1
2–3 Sets

Anaerobic Push


⬜ SQUATTING & PULLING

Week 1 + 3

Block 1 – Mobility Prep
β€’ Band / Dowel Flossing – 10
β€’ Hip CARs + Swings – 10/10
β€’ Seated Figure-4 Hip Stretch – 30s/30s
1 Set

Block 2 – Core / Activation
β€’ Pallof Press – 10/10
β€’ Seated Band Abduction ISO – 20s
1–2 Sets

Block 3 – Squat + Row
β€’ Squat Variation – 10
β€’ SA DB Row (bench-supported) – 10/10
1:00 rest β€” 3 Sets

Block 4 – Pull / Carry / Core
β€’ TRX Row (supinated) – 10
β€’ DB Farmer’s March – 10/10
β€’ BB Mountain Climber ISO – 15s/15s
30s rest β€” 3 Sets

Gunshow Finisher







bottom of page