🟪 UPPER BODY (HORIZONTAL FOCUS)
Week 1 + 3

Block 1 – Mobility + Scap Prep
• Prone Angels + Y-T-W-A Raises – 10 each
• Cat + Cow – 10
• Hanging Scap Pulls – 10
1 Set

Block 2 – Horizontal Push pull
• Incline BB Chest Press – 6
• Incline Powel raises (10s eccentric)  (light DB)– 6/6
• Mid Range pushup holds – Max
1:00 rest × 3 Sets

Block 3 – Horizontal Pull
• Aussie Row feet on SB – 6
• DB Rear Delt temp Fly on SB (1-2-3) – 10
• Horizontal Band Pull Seated on SB (speed) – 20
1:00 rest × 3 Sets

Block 4 – Push Capacity + Arms
• Plyo Push-Ups (ground to plates) – Max
• Forearm rotations sup to pro (light DB) – 30s
• plank ups – 30s
1:00 rest × 3 Sets

Block 5 – Core AMRAP
5-Minute AMRAP
• Bear Plank Kick Through – 8/8
• Leg Flutters Hollow Hold w/plate over head – 30
• Side Plank Hip Dips – 10/10

🟦 UPPER BODY (VERTICAL FOCUS)
Week 1 + 3

Block 1 – Mobility + Scap Prep
• SA Vertical Banded external rotations – 10/10
• Hanging Scap Pulls – 10 → Dead Hang Max
• Half-Kneeling Band T-Rotations – 10/10
1 Set

Block 2 – Vertical Pull+ push
• TRX L-sit Chin Up – 6
• Decline Pike Push up – 6
1:00 rest × 3 Sets

Block 3 – Power Push + Pull Speed
• Landmine clean + Press – 6/6
• HK High to low SA Band row w/rotation– 12/12
1:00 rest × 3 Sets

Block 4 – + Grip
• Plate Shrugs 3s ISO – 12
• Hanging Oblique Tucks– 8/8
1:00 rest × 3 Sets

Block 5 – Core AMRAP
6-Minute AMRAP
• Dead Bug or Hollow Hold w/ KB Power Press – 10–15
• Bear Plank Pull KB Through – 10/10
• KB Russian Twists – 10/10

🟩 LOWER BODY (SQUAT FOCUS)
Week 1 + 3

Block 1 – Mobility + Pattern Prep
• Deep Squat Hold w/pry – 40–60s
• Split Squat w/ T-Rotation Combo – 6/6
• Goblet or Back Squat Warm-Up – 10
1 Set

Block 2 – Squat Strength + Core
• Tempo Zercher (3-3-1 each rep) – 8
• Split Squat tempo 30s down 30s up
• TRX Body Saw– 1212
1:00 rest × 3 Sets

Block 3 – Unilateral + Rotation
• Walking Lunge with plate Rotation 10/10
• Banded Adduction( last rep 20s ISO) – 10/10
• SL KB Halos around waist – 10/10
1:00 rest × 3 Sets

Block 4 – Lower Leg Capacity
• Tib Raises – 20
• Weighted donkey Calf Raises – 20
30s rest × 3 Sets

Block 5 – Plyometric + Machine Finisher
• 30s Hill Sprint –
• Plank Jacks – 20
• Broad Jumps– 10
1:00 rest × 2–3 Sets

🟨 LOWER BODY (HINGE FOCUS)
Week 1 + 3

Block 1 – Mobility + Glute Prep
• Dynamic Frog Stretch 1min
• Adductor Rocks 10/10
• Figure 4 Bridge – 10/10
• BB Hip Thrust Warm-Up – 10
1 Set

Block 2 – Hip Thrust +
• BB B-stance Hip Thrust(3sec ISO )– 10/10
• Bench Step Overs (Glutes Focus forward hinge) 1Min
• Side Plank ISO + Thread-the-Needle – 30s/30s
1:00 rest × 3 Sets

Block 3 – Hinge + Hamstrings
• Toes Elevated DB RDL (3s ISO each rep) – 10
• Bench Reverse Hyper – 12
• Prone Hamstring Curls– 12
1:00 rest × 3 Sets

Block 4 – Booty Finisher
8-Minute AMRAP
Seated Banded Clamshell 20
Banded Fire-hydrant 10/10
Banded Crabwalk 20/20