🟦 UPPER — HORIZONTAL FOCUS

Week 1 + 3

Block 1 – Mobility + Activation
• Dowel Flossing + Figure 8s – 10/10
• Band Pulls (Pronated + Supinated) – 8/8
• Push-Up to Pike + T-Rotation – 5/5
1 Set

Block 2 – Chest Strength + Pull
• DB or BB Chest Press Drop Set – 6, 12, 18
• SA Band Pulldown – 10/10
1:00 rest × 3 Sets

Block 3 – Row + Fly
• SA Elbow-Supported Row (Incline Bench) – 6/6
• Double Band or Cable Downward Chest Fly – 10
1:00 rest × 3 Sets

Block 4 – Core + Lat Integration
• DB Pullover from Deadbug – 8
• TRX Fallouts – 8
1:00 rest × 3 Sets

Block 5 – Arms
• TRX Bicep Curl – 8 (SA Option 8/8)
• TRX Tricep Extension – 8
1:00 rest × 3 Sets

Finisher
• AirBike – 20 Calories (Arms Only)

🟦 UPPER — VERTICAL FOCUS

Week 1 + 3

Block 1 – Mobility + Prep
• Band or Dowel Flossing – 10
• TRX Row Series (Neutral, Pronated, Supinated, Face Pull, Fly) – 3 Each
• Push-Up to Pike + T-Rotation – 5/5
• DB or BB Shoulder Press Warm-Up – 5
1 Set

Block 2 – Vertical Pull + Core
• Pull-Ups – Max
• Rocking Hollow Body Hold – Max
1:00 rest × 3 Sets

Block 3 – Power + Conditioning
• DB or BB Clean and Press – 8
• TRX Mountain Climbers – 20
1:00 rest × 3 Sets

Block 4 – Press + Core
• Alternating Z Press – 10/10
• Hanging Leg Raises – 10
1:00 rest × 3 Sets

Block 5 – Arms
• DB Hammer Curl Drop Set – 6, 12, 18
• SA Band Tricep Extension – 10/10
1:00 rest × 3 Sets

🟩 LOWER — SQUAT FOCUS

Week 1 + 3

Block 1 – Mobility + Warm-Up
• Dynamic Frog Stretch – 30s
• Hip 90/90s w/ Thrust – 5/5
• Split Squat w/ 3s ISO – 5/5
• Sumo Stance Squat Warm-Up – 10
1 Set

Block 2 – Unilateral Strength + Power
• BB Split Squat (3s ISO Each Rep) – 6/6
• Broad Jump w/ Pedal Backs – 6
• Plank DB Push + Pull – 10/10
1:00 rest × 3 Sets

Block 3 – Primary Squat + Power
• BB Back Squat (3s ISO Each Rep) – 6–8
• SL Jump Squats (Band Assisted) – 6/6
• V-Ins (Bench or Floor) – 20
1:00 rest × 3 Sets

Block 4 – Squat ISO + Lower Leg
• DB Goblet Squat ISO – 20s
• Tib Raises – 20
• SA Calf Raises – 12/12
1:00 rest × 3 Sets

Block 5 – Conditioning
• AirBike – 20 Calories
• Walking Lunges – 10/10
1:00 rest × 2–3 Sets

🟩 LOWER — HINGE FOCUS

Week 1 + 3

Block 1 – Mobility + Activation
• Toe Squats – 10
• Groin Rockers + T-Rotation – 6/6
• SL or Double Glute Bridge – 10/10/10
• Deadlift Warm-Up – 10
1 Set

Block 2 – Primary Hinge
• Deadlift – 6–8
• SL Elevated Glute Bridge – 10/10
• Mountain Climbers (Feet Elevated) – 20
1:00 rest × 3 Sets

Block 3 – Hip Thrust + Core
• BB Hip Thrust – 6–8
• Weighted Lock Clams (Plate) – 10/10
• Hollow Body Hold w/ Leg Raises – 20
1:00 rest × 3 Sets

Block 4 – Lunge + Stability
• DB Reverse Lunge to Staggered RDL – 8/8
• Banded Side Plank Hip Dips – 12/12
• Banded Glute Bridge ISO w/ March – 12/12
1:00 rest × 3 Sets