🟦 ADVANCED UPPER — HORIZONTAL FOCUS

Week 2 + 4

Block 1 – Mobility + Activation
• Quadruped Shoulder CARS – 10/10
• Plank T-Rotations – 5/5
• Push-Ups w/ 3s ISO Hold – 5
1 Set

Block 2 – Press + Core
• DB Chest Press on Swiss Ball – 6–8
• Kneeling Swiss Ball Rollouts – 10
1:00 rest × 3 Sets

Block 3 – Pull + Core Rotation
• Seated Cable Pulldown – 6–8
• SA Lat Prayer – 10/10
• Kneeling Downward Band Chops – 10/10
1:00 rest × 3 Sets

Block 4 – Push + Row
• Push-Up → Pike on Swiss Ball – 8
• TRX Inverted Row (feet-elevated option) – 8
30s rest × 3 Sets

Block 5 – Arms
• DB Hammer Curl – 8
• Bench Tricep Dips (feet on Swiss Ball) – 8
30s rest × 2–3 Sets

🟦 ADVANCED UPPER — VERTICAL FOCUS

Week 2 + 4

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

Block 2 – Vertical Pull + Core
• Pull-Ups – Max
• Swiss Ball Pass – 10
• Hollow Body Hold – Max
1:00 rest × 3 Sets

Block 3 – Power Press + Pull
• DB or BB Clean + Press – 6–8
• Seated SA Band Pulldown – 10/10
1:00 rest × 3 Sets

Block 4 – Shoulder + Core
• DB L-Sit Shoulder Press – 6/6
• Seated Band Pulldowns – 10
• Plank-Ups → Push-Ups – 10
1:00 rest × 3 Sets

🟩 ADVANCED LOWER — HINGE FOCUS

Week 2 + 4

Block 1 – Mobility + Activation
• Cat + Cow – 10
• Groin Rockers + T-Spine Rotations – 6/6
• SL → Double Glute Bridge – 10/10/10
• RDL Warm-Up – 10
1 Set

Block 2 – Primary Hinge + Hamstrings
• DB or BB RDL – 6–8
• SL Swiss Ball Hamstring Curl – 10/10
• Swiss Ball Pot Stir – 10/10
1:00 rest × 3 Sets

Block 3 – Hip Thrust + Core Stability
• BB Hip Thrust – 6–8
• SL RDL ISO + KB Pass – 10/10
• Side Plank + Banded Clamshell – 10/10
1:00 rest × 3 Sets

Block 4 – Hinge Power + Conditioning
• RDL Band Pull-Through – 20
• Jump Squats (last rep 20s ISO) – 10
• TRX Mountain Climbers (feet in straps) – 10/10
1:00 rest × 3 Sets

Block 5 – Conditioning Finisher
• SkiErg – 10 Calories
• Swiss Ball Pot Stir – 10/10
2–3 Sets

🟩 ADVANCED LOWER — SQUAT FOCUS

Week 2 + 4

Block 1 – Mobility + Prep
• Standing Hip CARS + Swings – 10/10
• Rack-Supported Deep Squat – 30s
• Bulgarian Split Squat Warm-Up – 5/5
1 Set

Block 2 – Unilateral Strength + Core
• DB Bulgarian Split Squat – 8/8
• SL Glute Bridge ISO – 15s / 15s
• DB Plank Pull-Through – 10/10
1:00 rest × 3 Sets

Block 3 – Squat + Glute Strength
• Deficit DB Sumo Squat – 10
• DB Glute Bridge ISO + Abduction – 40s
1:00 rest × 3 Sets

Block 4 – Lower Leg Strength
• Tib Raises – 20
• Wall Sit ISO + Calf Raises – 20
30s rest × 3 Sets

Block 5 – Conditioning + Core
• AirBike – 20 Calories
• Weighted Low Plank Hold – Max
1:00 rest × 3 Sets