🟪 UPPER BODY (HORIZONTAL FOCUS)
Week 1 + 3

Block 1 – Mobility + Scap Prep
• Wall Slide w/lift off– 10
• Wall Lat press 30s-1min
• Band Scap Pulls (5s Iso) – 15
1 Set

Block 2 – Horizontal Push + Scap Stability
• DB Chest Press – 12
• Incline Powel Raise 10s eccentric – 8/8
1:00 rest × 4 Sets (1 warm-up + 3 working)

Block 3 – Horizontal Pull + Core Integration
• Seated Double Band Horizontal Row– 12
• TRX Chest Fly– 12
1:00 rest × 3 Sets

Block 4 – Push Capacity + Arms
• Bench Plyo Push-Ups – 30s
• CrossBody Hammer Curl w/supination – 30s
• Bench Tricep Dips – 30s
1:00 rest × 3 Sets

Block 5 – Core AMRAP
5-Minute AMRAP
• SB Crunch – 10
• SB Mountain Climbers (Controlled) – 10/10
• Side Plank Bottom leg adductions – 10/10

🟦 UPPER BODY (VERTICAL FOCUS)
Week 1 + 3

Block 1 – Mobility + Scap Prep
• Scarecrows + Angels – 10/10
• Hanging Scap Pulls – 10 → Dead Hang Max
• SA Straight Pull-down– 10/10
1 Set

Block 2 – Vertical Pull
• Chin-Ups lowers 5sec eccentrics – 8
• FlatBar Cable Lat Pull-over – 12
1:00 rest × 3 Sets

Block 3 – Vertical Push
• Landmine Press w/Serratus jab – 8/8
• Reverse Crab 5sec Iso – 12
1:00 rest × 3 Sets

Block 4 – Shoulder Capacity + Grip
• Wide leg Band Front Raise – 20
• Dead Hang & Plate grIps – Max
1:00 rest × 3 Sets

Block 5 – Core AMRAP
6-Minute AMRAP
• SB Pike Or Tuck. 10
• SB Oblique Crunch – 10/10
• SB Pass – 10

🟩 LOWER BODY (SQUAT FOCUS)
Week 1 + 3

Block 1 – Mobility + Pattern Prep
• Hip 90/90 with forward reach – 8/8
• Rack-Supported Deep Squat Hold – 40–60s
• Split Squat w/ T-Rotation Combo – 6/6
• Goblet or Back Squat Warm-Up – 10
1 Set

Block 2 – Squat Strength + Glutes
• Goblet or BB Back Squat (1.5reps ) – 10
• Side-plank Iso Banded Clamshells –30s/30s
1:00 rest × 3 Sets

Block 3 – Unilateral Squat + Hip Stability
• Ball of Foot Elevated Split Squat 12/12
• Standing SL Band adduction 10s iso x 5 /5
1:00 rest × 3 Sets

Block 4 – Lower Leg Capacity
• Tib Raises – 5sec iso – 15
• Donkey Calf Raises 20
30s rest × 3 Sets

Block 5 – Bodyweight Finisher
• Wallsit (weighted Option) 1 min
• Reverse Lunge ISO – 30s/30s
• Jump Squats (TRX Supported) – 10
1:00 rest × 2–3 Sets

🟨 LOWER BODY (HINGE FOCUS)
Week 1 + 3

Block 1 – Mobility + Glute Prep
• Cat + Cow – 10
• Dynamic frog Stretch – 1 min
• Figure 4 Bridge – 10/10
• BB Hip Thrust Warm-Up – 10
1 Set

Block 2 – Hip Thrust + Core
• BB Hip Thrust – 6-8
• SB Hamstring Curls – 12
• Side Plank Star Crunch – 10/10
1:00 rest × 3 Sets

Block 3 – Hinge Pattern + Lateral Strength
• DB RDL (3s ISO each rep) – 10
• Prone Banded Hamstring Curls (3s ISO each rep) – 10
• Banded Crabwalk 20/20
1:00 rest × 3 Sets

Block 4 – Core + Booty Finisher
• Staggered KB Swings – 10/10
• Frog Bridge – 20
• Banded Fire Hydrant + Donkey Kicks (bear crawl ISO) – 10/10
• Hollow Body Hold w/ Flutter + Scissor Kicks – 20/20