🟦 UPPER — HORIZONTAL FOCUS

Week 2 + 4

Block 1 – Mobility + Activation
• Prone Angels – 10
• Cat + Cow – 10
• Hanging Scap Pulls – 10
1 Set

Block 2 – Horizontal Press + Scap Stability
• SA Chest Press (Wide) – 10/10
• Prone Y-T-W Holds – 10s Each
1:00 rest × 4 Sets (1 warm-up + 3 working)

Block 3 – Row + Chest Fly
• DB Chest Supported Row – 10
• SA Band Pec Fly (Hinged or Kneeling) – 10/10
1:00 rest × 3 Sets

Block 4 – Push-Up + Row Capacity
• Push-Ups – 30s
• TRX Rows (Neutral Grip) – 30s
30s rest × 3 Sets

Block 5 – Arms
• DB Hammer Curl – Max
• SA Band or Cable OH Tricep Extension – 10/10
1:00 rest × 3 Sets

🟦 UPPER — VERTICAL FOCUS

Week 2 + 4

Block 1 – Mobility + Scap Prep
• Band or Dowel Flossing – 10
• Scap Pull-Ups – 10
• Half-Kneeling T-Rotations – 10/10
1 Set

Block 2 – Vertical Pull
• Chin-Ups (Banded if Needed) – Max
• Half-Kneeling SA Band Pulldown – 10/10
1:00 rest × 3 Sets

Block 3 – Vertical Press + Row + Core
• SA Landmine Press – 10/10
• Landmine Bent-Over Row (Straddle Stance) – 10
• Landmine Anti-Rotation Press – 5/5
1:00 rest × 3 Sets

Block 4 – Overhead Strength + Triceps
• BB or DB 90° ISO Hold – Max
• BB or Floor Tricep Push-Ups – 10
1:00 rest × 3 Sets

Block 5 – Conditioning + Core
• Airdyne – 1:00
• Plank-Ups – 1:00
1:00 rest × 2–3 Sets

🟩 LOWER — SQUAT FOCUS

Week 2 + 4

Block 1 – Mobility + Warm-Up
• Hip 90/90 Switches w/ Internal Lift-Offs – 5/5
• Deep Squat w/ T-Rotation – 6/6
• BSS w/ 3s ISO – 6/6
• HE Goblet Squat – 10
1 Set

Block 2 – Unilateral Strength + Glute
• BSS w/ 3s ISO – 8/8
• DB Glute Bridge – 10
1:00 rest × 3 Sets

Block 3 – Squat + Lower Leg
• HE Goblet Squat – 10
• DB Calf Raises – 20
1:00 rest × 3 Sets

Block 4 – Lunge + Speed
• DB Alternating Forward Lunges – 10/10
• Banded Speed Squats (Red Band) – 12
1:00 rest × 3 Sets

Block 5 – Machine + Core Finisher
• Ski Erg – 20 Calories
• TRX Body Saw (Feet or Hands in Straps) – 12
1:00 rest × 2–3 Sets

🟩 LOWER — HINGE FOCUS

Week 2 + 4

Block 1 – Mobility + Activation
• Squat to Toe Touch – 10
• Groin Rockers + T-Rotation – 5/5
• SL or Double Glute Bridge – 10/10/10
• Deadlift Warm-Up (Light) – 10
1 Set

Block 2 – Primary Hinge Strength
• Deadlift – 8
• Plank Hip Dips – 10/10
• SL Glute Bridge ISO – 15s/15s
1:00 rest × 3 Sets

Block 3 – Hip Thrust + ISO
• BB Hip Thrust – 10
• SL RDL ISO – 15s/15s
1:00 rest × 3 Sets

Block 4 – Power + Posterior Chain
• Staggered KB Swings – 10/10
• Reverse Hypers (Bench) – 20
1:00 rest × 3 Sets

Block 5 – Core + Booty Finisher (6 Minute AMRAP)
• Hamstring Walkouts – 10
• Glute Bridge ISO w/ Pulses – 20 Pulses
• Side Plank w/ Banded Clamshell – 12/12