🟩 UPPER – HORIZONTAL FOCUS

Week 2 + 4

Block 1 – Mobility & Prep

• TRX Lat opener and Thoracic Rotation- 10/10
• Prone Angles - 10 + Scapular Pumps ( YTWS) 5 at each
• Push- ups ( 5s eccentric lower) - 3
1 Set

Block 2 – Heavy Horizontal Press + Rear Delt Activation

• SA DB Chest Press - 6/6
• TRX Reverse Fly + Y Raise Combo - 8/8
1:15 rest × 3 working sets

Block 3 – Row + Chest Accessory

• Chest-Supported SA Row (heavier, neutral grip) – 8/8
• Cable or Band Mid-to-Low Chest Fly – 10
1:00 rest × 3 sets

Block 4 – Speed / Power Strength

• Explosive Clapping Push-Up (or elevated plyo push-up) – 6–8
• Explosive Cable Row (fast pull, 3s eccentric) – 8
30s rest × 3 sets

Block 5 – Arms Finisher

• Hammer Curl to Shoulder Press Combo – 8/8
• Cable or Band Tricep Kickback – 10/10
• DB Lateral Raise – 12
45s rest × 3 rounds

🟦 UPPER – VERTICAL FOCUS

Week 2 + 4

Block 1 – Mobility & Prep

• Foam Roller Snow Angels – 12
• Half Kneeling Banded Lat Stretch - 30s/30s
• Half-Kneeling T-Spine Rotation - 10/10
1 Set

Block 2 – Vertical Pull Strength

• Eccentric Pull-Up (5s down) – 5 reps
• Standing SA Cable “High Angle” Pulldown – 10/10
1:30 rest × 3 sets

Block 3 – Vertical Press + Row

• Arnold Press to ½ Press (top-range pump) – 8
• Chest-Supported Prone Row (wide grip) – 10
1:00 rest × 3 sets

Block 4 – Athletic Shoulder Power

• KB or DB Push Press ( alternating) – 5/5
• DB High Pull from Hinge Position – 8
1:00 rest × 3 sets

Block 5 – Finisher / Core + Conditioning

• Ski Erg 30s HARD
• Bear Plank Row (alternating) – 8/8
• Hanging Straight-Leg Raise or Knee Raise – 8–10
1:00 rest × 2–3 rounds

🟧 LOWER – SQUAT FOCUS

Week 2 + 4

Block 1 – Mobility & Prep

• Deep Squat ISO Hold w/ alternating thoracic rotation - 6/6
• Lateral Lunge w/ Overhead Reach – 6/6
• Split Squat to Hamstring Stretch Flow – 5/5
1 Set

Block 2 – Primary Squat Strength

• Back Squat (heavier load, 2s pause at bottom) – 5
• DB Front-Foot Elevated Split Squat (front rack position) – 6/6
1:30 rest × 3 sets

Block 3 – Power + Accessory

• Box Jump - 6-8
• B - Stance Goblet Squat - 8/8
1:00 rest × 3 sets

Block 4 – Glutes & Calves

• DB Lateral Step-Up (glute bias) – 10/10
• Standing Calf Raise (3s eccentric) – 15
1:00 rest × 3 sets

Block 5 – Finisher

• SkiErg 20s sprint / 20s easy × 6
• Walking DB Lunge (speed emphasis) – 10/10
1:00 rest × 2 rounds

🟪 LOWER – HINGE FOCUS

Week 2 + 4

Block 1 – Mobility & Prep

• Dowel Hinge - Y Raise - 10
• Down Dog → Knee Drive Through – 5/5
• Glute Bridge ISO (15s each) – 2 rounds
1 Set

Block 2 – Heavy Hinge Strength

• Conventoinal Deadlift - 6-8
• DB Staggered-Stance RDL w/ Row (athletic combo) – 8/8
1:30 rest × 3 sets

Block 3 – Glute Power + Hinge Accessory

• Barbell Hip Thrust (heavier, explosive) – 6–8
• KB Swing – 25 reps
1:00 rest × 3 sets

Block 4 – Unilateral + Lateral Strength

• Crossover Step-Up (glute med focus) – 8/8
• DB Single-Leg RDL to Knee Drive – 8/8
1:00 rest × 3

Block 5 – Core Finisher (No Rest × 3 Rounds)

• Hanging Knee Raise (weight between feet optional) – 10
• SL Paloff Press - 10/10
• Hamstring Walkout (slow) – 8