🟩 UPPER – HORIZONTAL FOCUS
Week 1 +3

Block 1 – Mobility & Prep

• Band Flossing + Figure 8s - 10/10
• Side-Lying thoracic Rotation - 10/10
• Hanging Scapular Pulls- 10 + 20s Deadhang
1 Set

Block 2 – Heavy Horizontal Press + Rear Delt Activation

• Barbell or DB Bench Press (Drop set 6, 12, 18)
• Chest-Supported Rear Delt Fly (1.5 rep) – 10
1:15 rest × 4 sets (1 warm-up + 3 working)

Block 3 – Row + Chest Accessory

• SA DB Meadows Row – 8/8
• Cable or Band Low-to-High Chest Fly – 10
1:00 rest × 3 sets

Block 4 – Power / Speed Strength

• Plyo Push-Up (hands to low box or plates) – 8
• TRX Inverted Explosive Row (fast concentric / slow eccentric) – 8
30s rest × 3 sets

Block 5 – Arms Finisher

• Alternating DB Cross-Body Curl – 10/10
• SA Cable Overhead Tricep Extension – 10/10
• DB Lateral Raise (slow down) – 12
45s rest × 3 rounds

🟦 UPPER – VERTICAL FOCUS
Weeks 1+3

Block 1 – Mobility & Prep

• Prone Angels 10 + Scap Pumps ( YTWA) 5 at each
• Scap Pull-Up (2s hold at top) – 8
• Tall-Kneeling Windmill Rotation – 6/6
1 Set

Block 2 – Vertical Pull Strength

• Weighted Pull-Up (DB, or med ball hold) – 6
• SA Kneeling Cable Lat Pulldown (slower 3s eccentric) – 10/10
1:30 rest × 3 sets

Block 3 – Vertical Press + Row

• Standing DB or BB Shoulder Press – 8
• Chest-Supported DB Row (pronated grip) – 8–10
1:00 rest × 3 sets

Block 4 – Athletic Shoulder Power

• Alternating KB or DB Push Press – 6/6
• DB High Pull (light/moderate) – 10
1:00 rest × 3 sets

Block 5 – Finisher / Core + Conditioning

• Row Erg 30s HARD
• Plank Pull-Through (DB) – 10/10
• Hanging Knee Raise (controlled) – 10
1:00 rest × 2–3 rounds

🟧 LOWER – SQUAT FOCUS
Week 1 +3

Block 1 – Mobility & Prep

• Cossack Squat with Dowel or Band Overhead- 5/5
• Assisted Deep Squat → Lateral Shift – 6
• Split Squat ISO (bottom 2s) – 8/8
1 Set

Block 2 – Strength (Primary Squat Work)

• Barbell Front Squat (3s eccentric) – 6
• Rear-Foot Elevated Split Squat (heavier load) – 6/6
1:30 rest × 3 sets

Block 3 – Power + Squat Accessory

• DB Squat Jump (controlled landing) – 8
• Heel elevated squat(quad bias) – 10
1:00 rest × 3 sets

Block 4 – Glutes & Calves

• DB Step-Up to High Knee Drive – 10/10
• Seated or Standing DB Calf Raise (2s top hold) – 15
1:00 rest × 3 sets

Block 5 – Finisher

• AirBike 15s all-out / 15s recovery × 5
• DB Walking Lunge → Torso Rotation – 8/8
1:00 rest × 2–3 sets

🟪 LOWER – HINGE FOCUS
Week 2 +4

Block 1 – Mobility & Prep

• Standing Hamstring Swoops - 10/10
• Down Dog → Alternating forward lunge - 5/5
• Glute Bridge ISO (10s) – 2 rounds
1 Set

Block 2 – Heavy Hinge Strength

• Barbell Romanian Deadlift (pause at shin) – 8
• DB B-Stance RDL (slower eccentric) – 8/8
1:30 rest × 3 sets

Block 3 – Glute Power + Hinge Accessory

• Barbell Hip Thrust (explosive up) – 8
• KB Swing (powerful hip snap) – 20
1:00 rest × 3 sets

Block 4 – Unilateral Strength

• Lateral Step-Down (controlled) – 8/8
• DB Single-Leg RDL – 10/10
1:00 rest × 3 sets

Block 5 – Core Finisher (No Rest × 3 Rounds)

• Hanging Knee Raise – 12
• Standing SL Paloff Press - 10/10
• Stability Ball Hamstring Curl – 10