🟦 UPPER — HORIZONTAL FOCUS

Week 2 + 4

Block 1 – Mobility + Activation
• Scarecrows + Angels – 10/10
• Hanging Scap Pulls (Dead Hang Between Reps) – 10
• Banded SA Row (Pronated to Supinated) – 10/10
• Banded SA Press (Supinated to Pronated) – 10/10
1 Set

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

Block 3 – Row + Core
• DB Chest Supported Row – 6–8
• SA Band Pulldown – 10/10
• DB Russian Twist – 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 – Capacity Finisher
• Push-Ups – 30s
• TRX Inverted Rows – 30s
• Hanging Leg Raises – 30s
30s rest × 2–3 Sets

🟦 UPPER — VERTICAL FOCUS

Week 2 + 4

Block 1 – Mobility + Prep
• Quadruped Shoulder CARS – 5/5
• Push-Up to Pike + T-Rotation – 5/5
• Hanging Scap Pulls – 10
• DB Push Press (Light Warm-Up) – 5
1 Set

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

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

Block 4 – Conditioning
• DB Man Maker – 1:00
• Bicycle Crunch – 1:00
1:00 rest × 3 Sets

🟩 LOWER — SQUAT FOCUS

Week 2 + 4

Block 1 – Mobility + Warm-Up
• Standing Hip CARS + Swings – 10/10
• KB or DB Deep Squat Hold – 40s
• BSS Warm-Up – 5/5
• BB Back Squat Warm-Up – 6
1 Set

Block 2 – Unilateral Strength
• BSS Drop Set – 6, 10, 14
1:30 rest × 3 Sets

Block 3 – Primary Squat + Stability
• BB Back Squat (Moderate Weight) – 8–10
• TRX Pistol Squat – 8/8
1:00 rest × 3 Sets

Block 4 – Lunge + Power
• DB Forward to Reverse Lunge – 6/6
• Lateral Bounds (Step or BOSU) – 10/10
1:00 rest × 3 Sets

Block 5 – Lower Leg + Conditioning
• SL Pogo Jumps – 20/20
• Tib Raises – 20
30s rest × 3 Sets

Finisher
• AirBike (Legs Only) – 20 Calories
• Weighted Wall Sit – Max

🟩 LOWER — HINGE FOCUS

Week 2 + 4

Block 1 – Mobility + Activation
• SL Hamstring Swoops – 10/10
• Reverse Lunge to SL Hip Airplane – 5/5
• SL or Double Glute Bridge – 10/10/10
• RDL Warm-Up (Light) – 10
1 Set

Block 2 – Hinge + Power
• Staggered BB RDL – 6/6
• Jump Squats w/ 3s ISO – 10
1:00 rest × 3 Sets

Block 3 – Hip Thrust + Stability
• BB Hip Thrust – 6–8
• SL Step Downs – 8/8
1:00 rest × 3 Sets

Block 4 – Posterior Chain + Lateral
• Staggered KB Swings – 10/10
• Banded Crab Walk – 10/10
1:00 rest × 3 Sets

Block 5 – Core Finisher
• Weighted Plank – 1:00
• Bicycle Crunch – 100
1:00 rest × 3 Sets