🟩 UPPER — HORIZONTAL FOCUS

Week 1 + 3

Block 1 – Mobility & Prep

• SA Half kneeling Band Scapular depression - 10/10
• Quadruped Thoracic Rotation - 6/6
• Cat and Cow - Pike - 5 each
1 Set

Block 2 – Horizontal Press + Mid-Back Activation

• DB Bench Press (neutral grip) | 10
• Prone Y + T Raise (2s hold each) | 8/8
1:00 rest × 4 sets (1 warm-up + 3 working)

Block 3 – Row + Chest Accessory

• Chest Supporetd Row - 10
• Standing Band SA Chest Press (slow tempo) | 10/10
1:00 rest × 3 sets

Block 4 – Conditioning / Bodyweight Strength

• Incline Push-Up (hands on box) | 30s
• TRX Inverted Row (knees bent) | 30s
30s rest × 3 sets

Block 5 – Arms

• Alternating DB Bicep Curl | 10/10
• Overhead Band Tricep Extension | 12
1:00 rest × 3 sets

🟦 UPPER — VERTICAL FOCUS

Week 1 + 3

Block 1 – Mobility & Prep

• Dowel or Band Flossing - 10
• Assisted Scap Pull-Up (band or TRX) | 8
• Half-Kneeling Windmill Stretch | 5/5
1 Set

Block 2 – Vertical Pull

• Cable or Band Lat Pulldown (wide or neutral grip) | 10
• SA Band/Cable Pulldown (slow eccentric) | 8/8
1:00 rest × 3 sets

Block 3 – Vertical Press + Upper Back

• Seated DB Shoulder Press | 10
• Chest-Supported SA DB Row (neutral grip) | 10
1:00 rest × 3 sets

Block 4 – Arm/Press Strength

• DB Curl (3s eccentric) | 10
• Kneeling Close-Grip Push-Up | 8–10
1:00 rest × 3 sets

Block 5 – Conditioning + Core

• Ski Erg or Row Erg | 1:00
• Plank w/ Controlled Shoulder Taps | 1:00
1:00 rest × 2–3 sets

🟧 LOWER — SQUAT FOCUS

Week 1 + 3

Block 1 – Mobility & Prep

• Seated Figure 4 Hip Stretch - 30s/30s
• Assisted Deep Squat Hold -40s
• Split Squat (bodyweight) | 8/8
1 Set

Block 2 – Primary Squat Strength

• Goblet or Back Squat (slow 3s down) | 8
• SL Glute Bridge (hold at top 2s each rep) | 10/10
1:00 rest × 3 sets

Block 3 – Unilateral + Glutes

• Reverse Lunges (bodyweight or DB ) | 10/10
• Banded Monster Walks (Diagnol) | 12/12
1:00 rest × 3 sets

Block 4 – Lower Leg / Knee Stability

• DB Standing Calf Raise | 20
• Banded Knee Extensions (TKE) | 15/15
30s rest × 3 sets

Block 5 – Finisher

• AirBike or Ski Erg | 15–20 calories
• Bodyweight Step-Back Lunge | 8/8
1:00 rest × 3 sets

🟪 LOWER — HINGE FOCUS

Week 1 +3

Block 1 – Mobility & Prep

• Supported Hip Airplanes | 5/5
• Cat–Cow → Child’s Pose Flow | 5 cycles
• Glute Bridge March | 8/8
• Dowel Hip Hinge | 10
1 Set

Block 2 – Primary Hinge Strength

• DB or BB Romanian Deadlift - 10
• Banded Crab Walk | 12/12
1:00 rest × 3 sets

Block 3 – Glutes + Lateral Strength

• DB Hip Thrust (1s pause) | 10
• Lateral Lunge (no added weight) | 8/8
1:00 rest × 3 sets

Block 4 – Hamstrings + Speed Control

• DB Single-Leg RDL (hands on rack for balance if needed) | 8/8
• Mini-Band Speed Squat (light) | 15
1:00 rest × 3 sets

Block 5 – Core Finisher (5-Min AMRAP)

• Deadbug (no weight) | 10
• Side Plank | 15s/side
• Hamstring Walkout | 6