🟦 ADVANCED UPPER — HORIZONTAL FOCUS

Week 1 + 3

Block 1 – Mobility + Activation
• Dowel or Band Flossing – 10
• Push-Up → Pike → T-Spine Rotation – 5/5
• Banded SA Row (pronated → supinated) – 10/10
• Banded SA Press (supinated → pronated) – 10/10
1 Set

Block 2 – Horizontal Press + Core
• DB Chest Press – 6–8
• SA Band Pec Fly (kneeling or hinged) – 10/10
• Leg Raise → Reverse Crunch – 10 / 20
1:00 rest × 3 Sets

Block 3 – Row + Vertical Pull
• Chest-Supported DB Rows – 6–8
• SA Band Pulldown – 10/10
• DB Russian Twists – 20
1:00 rest × 3 Sets

Block 4 – Arms
• DB Incline Bicep Curl – 10
• Bench Tricep Dips – 10
1:00 rest × 3 Sets

Block 5 – Bodyweight Capacity
• DB Push-Ups – 30s
• TRX Inverted Rows – 30s
• Hanging Leg Raises – 30s
30s rest × 2–3 Sets

🟦 ADVANCED UPPER — VERTICAL FOCUS

Week 1 + 3

Block 1 – Mobility + Prep
• Quadruped Hip CARS – 5/5
• Push-Up → Pike → T-Spine Rotation – 5/5
• Hanging Scap Pulls – 10
• DB Push Press (light warm-up) – 8
1 Set

Block 2 – Power Push + Pull
• DB or BB Push Press – 6–8
• Seated Band Pulldown (speed) – 20
• Hollow Body Hold – Max
1:00 rest × 3 Sets

Block 3 – Row + Power Conditioning
• BB Inverted Row (supinated) – 6–8
• SA DB Snatch – 8/8
• Mountain Climbers – 100
1:00 rest × 3 Sets

Block 4 – Athletic Core Finisher
• DB Man Makers – 1:00
• Bicycle Crunch – 1:00
1:00 rest × 3 Sets

🟩 ADVANCED LOWER — HINGE FOCUS

Week 1 + 3

Block 1 – Mobility + Activation
• Squat → Toe Touch – 10
• Half-Kneeling Quad Stretch + T-Spine Rotation – 10/10
• SL → Double Glute Bridge – 10/10/10
• SL Hip Airplanes – 10/10
• Deadlift Warm-Up – 6
1 Set

Block 2 – Primary Hinge
• BB Deadlift – 6–8
• SL Hip Thrust (bench) – 10/10
1:00 rest × 3 Sets

Block 3 – Unilateral Hinge + Power
• BB Banded SL RDL – 6/6
• Banded Jump Squats (3s ISO) – 10
1:00 rest × 3 Sets

Block 4 – Conditioning + Posterior Chain
• Banded Rack Sprint – 40s
• KB Swings – 20
• KB Drags – 20
1:00 rest × 3 Sets

Block 5 – Aerobic Flush
• Incline Walk – 4:00
Speed 3.5 / Incline 7

🟩 ADVANCED LOWER — SQUAT FOCUS

Week 1 + 3

Block 1 – Mobility + Prep
• Standing Hip CARS + Swings – 10/10
• Rack-Supported Deep Squat – 30s
• SL Step-Up – 5/5
• Goblet or Back Squat Warm-Up – 10
1 Set

Block 2 – Primary Squat + Core
• Goblet or BB Back Squat – 8
• TRX SL Pistol Squat – 8/8
• TRX Mountain Climbers – 20
1:00 rest × 3 Sets

Block 3 – Power + Unilateral Strength
• SL Step-Up – 8/8
• Box Jumps – 10
1:00 rest × 3 Sets

Block 4 – Lower Leg Strength
• Speed Squats → Calf Raises – 20
• Tib Raises – 20
30s rest × 3 Sets

Block 5 – Conditioning + Carry
• AirBike (legs only) – 20 Calories
• DB Walking Lunges – 8/8
1:00 rest × 3 Sets