SS3 - 3 DAY PROGRAM

🟩 HINGING AND PRESSING

Week 1 +3

Block 1 – Mobility & Prep
• Groin rockers + Thoracic Rotations - 10 each
• Cat + Cow - 10
• Standing Hamstring swoops - 10/10
1 Set

Block 2 – Core & Glute Activation
• Deadbug - 10/10
• Figure 4 Glute Bridge - 10/10
• Dowel Goodmorning ( Dowel on back) - 10
1 Set

Block 3 – Primary Strength (Hinge + Press)
• DB or BB Romanian Deadlift (slight pause at shin) – 10
• Standing SA Cable Chest Press (rotational stance) – 10/10
1 min rest × 3 Sets

Block 4 – Secondary Strength (Press + Pull)
• DB Push Press - 10
• Seated Cable High Row (bench-supported) – 10
1 min rest × 3 Sets

Block 5 – Accessory / Core Finisher
• Incline Push-Up (bench) – 8–12
• DB Glute Bridge - 12
1 min rest × 3 Sets

Anarobic Push

🟥 SQUATTING AND PULLING

Week 1 +3

Block 1 – Mobility & Prep
• Prone or Supine Angels - 10
• Seated 90/90 Hip Rotation – 6/6
• Rack Assisted Deep squat hold - 30s
1 Set

Block 2 – Activation
• Deadbug w/ Heel Tap Variation – 5/5
• Banded Lock Clams + Clamshells - 10/10
1–2 Sets

Block 3
• DB Goblet Tempo Squat (3–1–1) – 10
• TRX Row (Wide Grip) – 10
1 min rest × 3 Sets

Block 4
• DB Reverse Lunge 10/10
• Feet elevated Glute Bridge - 10
1 min rest × 3 Sets

Block 5 – Gunshow
( Bicep + tricep)



🟦 THRUSTING AND OVERHEAD PRESSING

Week 1+3

Block 1 – Mobility & Prep
• TRX Chest Stretch w/ overhead Angels - 10
• Cat–Cow → Rotational Reach Under – 5/5
• Half Kneeling Hip flexor and Quad stretch - 20s/20s
1 Set

Block 2 – Glute & Core Activation
• Banded Glute Bridge w/ 5s ISO every rep - 10
• Birdogs w/ Crunch - 10/10
• Hip Thrust Warm-Up - 10
1 Set

Block 3 – Primary Strength (Thrust + Press)
• DB/ BB Hip Thrust (controlled 2s at top) – 10
• Standing DB Shoulder Press ( wide) - 10
1 min rest × 3 Sets

Block 4 – Secondary Strength (Lunge + Press)
• DB/BB B-Stance Hip Thrust – 10/10
•Alternating DB Lateral Raise - 10/10
1 min rest × 3 Sets

Block 5 – Accessory / Glute Finisher
• Frog Pumps - 20
• Side planks - 15s/ 15s
30s–1 min rest


Week 2 + 4

Block 1 – Mobility & Prep
• Seated Figure 4 Hip Stretch - 30s/30s
• Cat–Cow - Childs Pose - 5/5
• Supine Knee - Chest Stretch - 10 Breaths each side
1 Set

Block 2 – Core & Glute Activation
• Banded Deadbugs - 10/10
• Glute Bridge March - 10/10
• Dowel RDL - 10
1 Set

Block 3 – Primary Strength (Hinge + Press)
• DB or BB Kickstand RDL – 10/10
• Standing SA Band Chest Press (tall stance, slight lean) – 10/10
1 min rest × 3 Sets

Block 4 – Secondary Strength (Press + Pull)
• DB High-Incline Bench Press – 10
• Seated SA cable or band pull down - 10/10
1 min rest × 3 Sets

Block 5 – Accessory / Core Finisher
• Bench or Box Push-Up w/ Tempo (2–1–2) – 8–12
• DB Glute Bridge ISO- 40s- 1min
1 min rest × 3 Sets

Anaerobic Push


🟥 SQUATTING AND PULLING

Week 2 + 4

Block 1 – Mobility & Prep
• Dowel or Band Flossing - 10
• Hip CARS + Swings - 10 each
• TRX Assisted Squat - 10
1 Set

Block 2 – Activation
• Deadbug w/ Band at Knees (mini-band tension) – 5/5
• Banded Standing Abduction + Adduction Combo – 10/10
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
• DB Box Squat (controlled) – 10
• HK SA DB Row on bench - 10/10
1 min rest × 3 Sets

Block 4
• DB or TRX assisted Lateral Lunge - 10/10
• Glute Bridge March (feet elevated optional) – 10/10
1 min rest × 3 Sets

Block 5 – Gunshow
( Bicep + Tricep)




🟦 THRUSTING AND OVERHEAD PRESSING

Week 2 + 4

Block 1 – Mobility & Prep
• TRX Scap Pro + retraction - 10
• Cat–Cow → Thread-the-Needle Hold – 5/5
• Half-Kneeling Quad + Lateral Reach Stretch – 20s/side
1 Set

Block 2 – Glute & Core Activation
• Glute Bridge w/ Alternating 3s Pause – 8/8
• Bird-Dog w/ Toe Tap Extension – 8/8
• Hip Thrust Warm-Up (pulse at top) – 12
1 Set

Block 3 – Primary Strength (Thrust + Press)
• DB or BB Hip Thrust (1.5 rep style) – 8
• Standing SA DB Shoulder Press (neutral grip) – 10/10
1 min rest × 3 Sets

Block 4 – Secondary Strength (Lunge + Press)
• DB RDL - 10
• Band or Cable face pull - 10
1 min rest × 3 Sets

Block 5 – Accessory / Glute Finisher
• Banded Crab walk count down 6-1