🟦 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
• SA DB Chest Press on Swiss Ball w/rotation –8/8
• SB CrossBody Mountain Climbers (Controlled)– 10/10
1:00 rest × 3 Sets

Block 3 – Pull + Core Rotation
• SA Band Row w/Rotation 10/10
• DB Bench Pull-over (low hips Option)– 10
• Hk Plate Horizontal Rotations – 10/10
1:00 rest × 3 Sets

Block 4 – Push + Row
• Archer Push-up– 6/6
• TRX Archer Row 6– 6
30s rest × 3 Sets

Block 5 – Arms
• DB Hammer Curl – 20
• DB Skull Crusher – 20
30s rest × 2–3 Sets

🟦 ADVANCED UPPER — VERTICAL FOCUS

Week 2 + 4

Block 1 – Mobility + Prep
• Prone Y to W (3sISO – 5/5
• Push-Up → Pike → Toe Touch – 5
• kneeling banded Scap Pulls – 10
• Banded High Pull 10
2 Set

Block 2 – Vertical Pull + Core
• Pull-Ups – Max use a box and just lower if less than 8 reps
• Cable Low to High Chop 8/8
• Hollow Body rocks – 45s
1:00 rest × 3 Sets

Block 3 – Power Pull + Raise
•BB Snatch Grip High pull – 6
• Seated Bent Elbow Lateral Raise –15
1:00 rest × 3 Sets

Block 4 – Shoulder +
• DB L-Sit knee Tucks – 6/6
• Seated Band Pulldowns – 10
• BB Tricep Duck Unders – 10
1:00 rest × 3 Sets

🟩 ADVANCED LOWER — HINGE FOCUS

Week 2 + 4

Block 1 – Mobility + Activation
• Side to Side Cat + Cow – 10
• Prone Alternating Swimmers 10/10
• SL Glute Bridge ISO – 30s/30s
• Deadlift Warm-Up – 10
1 Set

Block 2 – Primary Hinge + Hamstrings
• Trap or BB Deadlift – 6–8
• SL RDL with Db Knee Drive 10/10
• SL Glute Bridge on Foam Roller– 10/10
1:00 rest × 3 Sets

Block 3 – Hip Thrust + Core Stability
• BB Hip Thrust – 6–8
• Wide leg Seated SL hip flexor lift iso 20-30s
• Side Plank w/Bottom leg adduction – 10/10
1:00 rest × 3 Sets

Block 4 – Hinge Power + Conditioning
• Banded KB Sing – 20
• Lateral bounds SL Landing 10/10
• TRX Pikes (feet in straps) – 10
1:00 rest × 3 Sets

Block 5 – Conditioning Finisher
• Airbike – 20Cals
• SL SB Hamstring Curl – 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
• Zercher Bulgarian Split Squat – 6/6
• 3way Lunge(front -lateral -back 6/6
• BearPlank Kick Through 6/6
1:00 rest × 3 Sets

Block 3 – Squat + Glute Strength
• KB Hack Squat (heels on Plate optional)– 12
• Poliquin Step-ups 20/20
1:00 rest × 3 Sets

Block 4 – Lower Leg Strength
• Tib Raises( bar option) – 20
• Seated DB Calf Raises – 20/20
30s rest × 3 Sets

Block 5 – Conditioning + Core
• AirBike – 20 Calories
• BW Squats 1min
1:00 rest × 3 Sets