UPPER – Horizontal Focus (Weeks 2 + 4 )

Block 1 – Mobility & Prep
Thorasic Extension on Foam Roller 10
Quadruped Reach-Throughs | 8/8
TRX Scap Retractions | 12
1 Set

Block 2 – Primary Push / Pull Strength
Incline DB Bench Press | 10
Seated Band Face Pull (pause 2s) | 12
1:00 rest × 4 sets (1 warm-up + 3 working)

Block 3 –
Single-Arm DB Row (Bench ) | 10/10
DB Chest Fly (flat or slight incline) | 10
1:00 rest × 3 sets

Block 4
Push-Up to Shoulder Tap | 30s
TRX Row (Supindated) | 30s
30s rest × 3 sets

Block 5
Alternating DB Bicep Curl | 10/10
Bench Dips or Band Pushdowns | 10–12
1:00 rest × 3 sets

UPPER – Vertical Focus (Weeks 2 + 4 )

Block 1 – Mobility & Prep
Wall Slides w/ Lift-Off | 10
Hanging Scap Pulls | 10
Half-Kneeling T-Spine Rotations 10/10
1 Set

Block 2
TRX Pull-Up (eccentric focus) | 6–8
SA Band Pulldown (tall kneeling) | 10/10
1:00 rest × 3 sets

Block 3
Standing DB Arnold Press | 10
Chest-Supported Incline DB Reverse Fly | 12
1:00 rest × 3 sets

Block 4
DB Hammer Curl ISO (half range) | 8/8
Close-Grip Push-Up (on bench) | 10
1:00 rest × 3 sets

Block 5
1-Min Ski Erg | —
Forearm Plank Shoulder Reach | 1-Min
1:00 rest × 2–3 sets

LOWER – Squat Focus (Weeks 2 + 4 )

Block 1 – Mobility & Prep
90/90 Hip Rotations | 5/5
Deep Goblet Squat Hold w/ Pry | 30s
Split Squat ISO (bodyweight) | 10s hold each side
1 Set

Block 2
Front-Foot Elevated DB Split Squat | 8/8
DB Glute Bridge ISO 20-30s
1:00 rest × 3 sets

Block 3
Goblet Squat (tempo 3-1-1) | 10
Banded Lateral Walks | 10/10
1:00 rest × 3 sets

Block 4
Seated DB Calf Raise | 15
Bear Plank Knee Hover | 30s
30s rest × 3 sets

Block 5 – Finisher
20 Cal Row or AirBike | —
DB Lateral Lunge to Curl | 8/8
1:00 rest × 3 sets

LOWER – Hinge Focus (Weeks 2 + 4 | RDL Focus)

Block 1 – Mobility & Prep
Standing Hamstring Sweep | 10/10
Half-Kneeling Hip Flexor + Reach | 8/8
Glute Bridge March | 10/10
1 Set

Block 2
Mini-Band Kickbacks | 12/12
Bodyweight Good Morning | 10
1 Set

Block 3
BB or DB Romanian Deadlift | 8
Banded SL Glute Bridge (pause 2s top) | 10/10
1:00 rest × 3 sets

Block 4
Staggered-Stance RDL | 8/8
DB Step-Up (mid-height) | 8/8
1:00 rest × 3 sets

Block 5 – Core Finisher
Cable or Band Paloff Press 10/10
Side Plank Leg Lift | 10/10
30s rest × 2–3 sets