SS3 - 3 DAY PROGRAM

🟩 HINGING AND PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
Cat + Cow x10
Foam Roller T-Rotations x10/10
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs x10/10
Banded Glute Bridge w/ 3s ISO x10
Banded Clamshells x10/10
Dowel RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge + Press)
DB or BB RDL x10
DB Chest Press (Wide Grip) x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Core + Posterior)
Barbell Push-Ups x10
Swiss Ball Hamstring Curl x10
1:00 rest – 3 Sets

Block 5 – Accessory / Core + Glutes
Band Paloff Press (Circles) x10/10 Each Way
Banded Crab Walk Countdown 6–1
1:00 rest – 3 Sets

Anaerobic Push Finisher (Optional)

🟥 SQUATTING AND PULLING
(Week 1 + 3)

Block 1 – Mobility Prep
Dowel Flossing + Figure 8s x10/10
Hip CARS + Hip Swings x5/5
TRX Scap Pulls x10 + ISO Row 20s
1 Set

Block 2 – Core + Glute Activation
Band Paloff Press x10/10
Glute Bridge ISO 40s–1min
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
DB Goblet Squat (3s ISO Every Rep) x10
TRX Row (Supinated Grip) x10
Glute Bridge ISO 40s–1min
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Row + Core)
Elbow-Supported Single-Arm DB Row (Bench) x10/10
YTW Scap Holds 10s Each Letter
Barbell or Bench Mountain Climber ISO 15s/15s
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESS
(Week 1 + 3)

Block 1 – Mobility Prep
Seated Figure-4 Hip Stretch 30s/30s
Foam Roller T-Rotations w/ Windmill x10/10
Banded Clamshells x10/10
Bridge or Hip Thrust Warm-Up x10
1 Set

Block 2 – Primary Strength (Thrust + Pull)
Staggered DB Bridge or Hip Thrust x10/10
Band or Cable Lat Prayer x10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Pull)
Seated Shoulder Press x10
Single-Arm Band Pulldown x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Core + Posterior
Banded Good Morning (Band on Hips and Rack) x10
Low Plank (Bench Supported) 30s
Banded Shoulder Drivers 30s
1:00 rest – 3 Sets

🟩 HINGING AND PRESSING
(Week 2 + 4)

Block 1 – Mobility Prep
Cat + Cow x10
Groin Rockers + T-Rotations x10/10
1 Set

Block 2 – Core + Glute Activation
Bird Dogs x10/10
Banded Glute Bridges w/ Abduction x12
Dowel RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge + Core Stability)
DB or BB RDL x10 (Staggered Option 10/10)
DB Glute Bridge ISO 40s–1min
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Upper Back)
DB Single-Arm Chest Press (Wide Grip) x10/10
Band Pulls (Pronated + Supinated) x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Core + Stability
Paloff Press w/ Rotation x10/10
Plank Shoulder Taps x20
2–3 Sets

Anaerobic Push Finisher (Optional)

🟥 SQUATTING AND PULLING
(Week 2 + 4)

Block 1 – Mobility Prep
Prone Angels x10
Prone Scap Pumps (Y/T/W – 10 Pumps Each)
Quadruped Hip + Shoulder CARS x6/6/6/6
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Banded Glute Bridge (Last Rep 20s ISO Hold) x10
2 Sets

Block 3 – Primary Strength (Squat + Row)
Split Squat (Rack Supported) x10/10
Single-Arm TRX Row (Pronated) x10/10
Single-Leg Banded TKE x20/20
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Posterior Chain + Power)
TRX Row (Supinated) x10
TRX Supported Speed Squat x12
Band or Cable Face Pull x10
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
(Week 2 + 4)

Block 1 – Mobility Prep
Scarecrows + Angels x10/10
Seated Figure-4 Hip Stretch 30s/30s
Supine Knee-to-Chest Stretch 30s/30s
Bridge / Hip Thrust Warm-Up x10
1 Set

Block 2 – Core + Glute Activation
Banded Bridge or Hip Thrust x10
Low Plank Hold 30–40s
1:00 rest – 3 Sets

Block 3 – Primary Strength (Press + Pull)
Single-Arm Push Press (Landmine Option) x10/10
TRX Row (Pronated) x10
1:00 rest – 3 Sets

Block 4 – Accessory / Glute + Core Finisher
Feet-Elevated Glute Bridge x10
Side Plank 20s / 20s
Banded Donkey Kicks + Fire Hydrants x10/10
30s rest – 3 Sets