🟪 UPPER BODY (HORIZONTAL FOCUS)
Week 2 + 4

Block 1 – Mobility + Scap Prep

• Door Stretch– 30s/30s
• Band Scap Retraction 10s Iso – 5
• Quadruped offset serratus Push-up – 5/5
1 Set

Block 2 – Horizontal Push + Pull
• Tempo Push-ups (3-3-3) – 8 reps
• Seated Double Band Row 5sec ISO – 12
1:00 rest × 3 Sets

Block 3 – Row + Press Integration
• Chest Supported Row and Shrug-8/4
• Plank ups 10/10
1:00 rest × 3 Sets

Block 4 – Arms + Upper Capacity
• TRX Inverted Row – 8
• TRX Chest Fly – 8
• TRX Pelican Curl – 8
1:00 rest × 3 Sets

Block 5 – Core AMRAP
5-Minute AMRAP
• Db Suitcase Crunch– 12
• Side Plank Thread the Needle 10/10
• Hanging Oblique Crunch – 6/6

🟦 UPPER BODY (VERTICAL FOCUS)
Week 2 + 4

Block 1 – Mobility + Scap Prep
• Dowel Flossing + Figure 8s – 10/10
• Hanging Scapular Pulls – 10
• Plank → Pike → Toe Touch – 10/10
1 Set

Block 2 – Vertical Pull
• Pull-ups (banded option) – Max
• Banded High Pull – 12
1:00 rest × 3 Sets

Block 3 – Power Push + Vertical Pull
• HK SA DB Inverted DB/KB Press – 8/8
• TRX Facepull – 12
1:00 rest × 3 Sets

Block 4 – Shoulder Capacity + Hold
• Leaning Band Lateral Raise – 10/10
• TRX T Raise – 12
1:00 rest × 3 Sets

Block 5 – Core AMRAP
6-Minute AMRAP
• Alternating V-ins – 10/10
• Hollow Hold arm flaps – 30
• Figure 4 crunch – 12/12

🟩 LOWER BODY (SQUAT FOCUS)
Week 2 + 4

Block 1 – Mobility + Pattern Prep
• Hip 90/90s(no Hands) 10/10
• Half-Kneeling Quad + Hip Flexor Stretch w/ Overhead Reach – 5/5
• Split Squat (30s ISO)
• Goblet Squat Warm-Up – 10
1 Set

Block 2 – Unilateral Squat + Glutes
• Front Rack Bulgarian Split Squat – 12/12
• FoamRoller Glute Bridge ISO – 30s
1:00 rest × 3 Sets

Block 3 – Squat Variation + Hip Stability
• Kb Hack squat(Plate under heels Optional) – 10
• Side Plank w/bottom leg Adduction/flexion iso – 30s/30s
1:00 rest × 3 Sets

Block 4 – Lunge Capacity + Lower Leg
•3 way Lunge (forward-lateral-Back) – 6/6
• Tib Raises (2s ISO) – 20
1:00 rest × 3 Sets

Block 5 – Machine + Finisher
• AirBike Sprint – 20 Cals
• Prisoner get ups– 10/10
• Low Plank – Max Hold
1:00 rest × 2–3 Sets

🟨 LOWER BODY (HINGE FOCUS)
Week 2 + 4

Block 1 – Mobility + Glute Prep
• Child’s Pose Walks – 5/5
• Banded hydrant – 12/12
• Dynamic Frog Stretch – 1 min
• Deadlift Warm-Up (light) – 10
1 Set

Block 2 – Hinge + Lateral Strength
• TrapBar Deadlift – 8
• Horse Stance 1min
1:00 rest × 3 Sets

Block 3 –Glutes + Hamstrings
• Bench Reverse Hyper– 12
• Seated SL Band Hamstring Curl – 10/10
1:00 rest × 3 Sets

Block 4 – Glute Power + Hinge Capacity
• Elevated SL Glute Bridge ISO– 30/30
• Banded KB Swings – 20
1:00 rest × 3 Sets

Block 5 – Core + Booty Finisher
6-Minute AMRAP
• figure 4 bridge – 10/10
• Banded Side Plank + Clamshell – 10/10
• Hollow Body Hold w/ Flutter + Scissor Kicks – 20/20