🟦 UPPER — HORIZONTAL FOCUS

Week 1 + 3

Block 1 – Mobility + Activation
• Scarecrows + Angels – 10/10
• Cat + Cow – 10
• Half-Kneeling T-Rotation w/ Band – 8/8
1 Set

Block 2 – Horizontal Press + Pull
• DB Chest Press (Wide Grip) – 10
• SA Band Pulldown – 10/10
1:00 rest × 4 Sets (1 warm-up + 3 working)

Block 3 – Chest + Rear Delt
• DB Chest Fly – 10
• TRX Reverse Fly – 10
1:00 rest × 3 Sets

Block 4 – Row + Shoulder Raise
• Half-Kneeling DB Row (Bench Supported) – 10/10
• Alternating DB Lateral + Forward Raise – 8/8
1:30 rest × 3 Sets

Block 5 – Arms
• Incline Bench Bicep Curl – 10
• SA Cable or Band Tricep Extension – 10/10
1:00 rest × 2–3 Sets

🟦 UPPER — VERTICAL FOCUS

Week 1 + 3

Block 1 – Mobility + Scap Prep
• Hinged YWT Raises – 5/5/5
• Scapular Pull-Ups – 10
• Half-Kneeling T-Rotations – 10/10
1 Set

Block 2 – Vertical Pull
• Pull-Ups or Pronated Cable Pulldown – 8
• Prone Scap Hold (Y-T-W) – 10s Each
1:00 rest × 3 Sets

Block 3 – Vertical Press + Pull
• Half-Kneeling SA Shoulder Press – 10/10
• Seated Cable Pulldown – 10
1:00 rest × 3 Sets

Block 4 – Arms + Push Capacity
• TRX Bicep Curl – 10/10
• BB or Bench MAX Push-Ups (Plyo Option) – Max
1:00 rest × 3 Sets

Block 5 – Shoulder + Grip
• DB Lu Raise – 12–15
• Dead Hang – Max
1:00 rest × 1 Set

Block 6 – Core AMRAP (5 Minutes)
• SB Deadbugs – 12/12
• SB Pot Stir – 12/12
• SB Crunch – 20

🟩 LOWER — SQUAT FOCUS

Week 1 + 3

Block 1 – Mobility + Warm-Up
• Hip 90/90s + Dynamic Frog Stretch – 30s
• Deep Squat Hold (Weighted Option) – 40s
• Split Squat w/ 3s ISO – 5/5
• Goblet or Back Squat Warm-Up – 10
1 Set

Block 2 – Primary Squat Strength
• Goblet or BB Back Squat – 8
• SL Step-Up w/ Knee Drive – 10/10
• Plank Shoulder Taps – 20
1:00 rest × 3 Sets

Block 3 – Unilateral + Glute
• Deficit Split Squat – 8/8
• Banded Crab Walk – 12/12
1:00 rest × 3 Sets

Block 4 – Lower Leg
• Tib Raises – 20
• SL Calf Raise or SL Pojo Jumps – 20/20
30s rest × 3 Sets

Block 5 – Conditioning Finisher
• AirBike Sprint – 20 Calories
• BW Walking Lunges – 10/10
1:00 rest × 3 Sets

🟩 LOWER — HINGE FOCUS

Week 1 + 3

Block 1 – Mobility + Activation
• TRX Hinged Lat Stretch – 40s
• Cat + Cow – 10
• SL or Double Glute Bridge – 10/10/10
• RDL Warm-Up – 10
1 Set

Block 2 – Primary Hinge Strength
• BB RDL – 8
• Banded Crab Walk – 20/20
1:00 rest × 3 Sets

Block 3 – Hip Thrust + Lateral
• DB or BB Hip Thrust – 8
• DB Lateral Lunge – 8/8
1:00 rest × 3 Sets

Block 4 – Unilateral Hinge
• DB or BB Staggered SL RDL – 10/10
• SL Step Downs – 8/8
1:00 rest × 3 Sets

Block 5 – Core + Booty Finisher (6 Minute AMRAP)
• Banded Prone Straight Leg Lifts – 12/12
• Banded Glute Bridge w/ March – 12/12
• Banded Fire Hydrants + Donkey Kicks – 12/12