SS2 - 3 DAY PROGRAM

🟦 HINGING & PRESSING

Week 1+3

Block 1 – Mobility & Prep
• Standing Thoracic rotations 10/10
• Band Flossing or Dowel Flossing - 10
• Dowel RDL - 10
1 Set

Block 2 – Standing Activation
• Standing Band Pull-Apart (diagonal) – 12
• Barbell or Bench Plank Shoulder taps - 10/10
• Mini-Band Monster Walks – 10 steps forward/back
1 Set

Block 3
• DB Suitcase RDL – 10
• SA DB Incline chest Press 10/10
1:00 rest × 3 Sets

Block 4
• DB Push Press -10
• Standing Cable High Row – 10
1:00 rest × 3 Sets

Block 5 – Finisher
• Standing Band Diagonal Chop – 10/10
• Barbel or Bench Push-Ups w/ Tempo (3s down) – 10
1:00 rest × 3 Sets

Anarobic Push

🟩 SQUATTING & PULLING

Week 1 +3

Block 1 – Mobility & Prep
• Hip CARS + Swings - 10 each leg
• Band Flossing + Band Pulls ( Pro + Sup) - 10 each
• TRX Assisted Lateral Lunge 8/8
1 Set

Block 2 – Standing Activation
• Standing Palloff Lateral Walk-Outs – 5/5
• Standing Hip Abduction (straight-leg) – 12/12
1–2 Sets

Block 3
• TRX assisted or Goblet Squat -10
• Standing SA Cable or band Row (high to low angle) – 10/10
1:00 rest × 3 Sets

Block 4
• DB Bench Supported Row - 10
• Seated SL knee ext. w/ 3s ISO - 12/12
1:00 rest × 3 Sets

Block 5 – Finisher
• Gunshow ( Bicep + tricep)



⬛ CARDIO & CORE

Week 1 + 3

Block 1 – Warm-Up
• 10-minute steady-state on any Machine
(bike, treadmill walk, or rower )

Block 2 – Standing Mobility
• Standing Shoulder CARS – 10/10
• Standing Hip CARs – 8/8
• Standing Torso Twist w/ Reach – 10/10
1 Set

Block 3 – Intervals / Core AMRAP (10 min)
• 10 Cals Airbike
• DB Farmer Carry (1 min)
• Standing Band Paloff or cable Press ISO 15s/15s
Repeat for 10 minutes

Block 4 – Standing Core Strength
• DB Farmers march -10/10
• Downwards band or cable chops 10/10
• Barbell or Bench Plank Shoulder taps - 10/10
1:00 rest × 3 Sets


🟦 HINGING & PRESSING

Week 2 +4

Block 1 – Mobility & Prep
• SA hinged TRX Lat stretch -20s/20s
• Standing Shoulder CARS - 10/10
• Dowel RDL - 10
1 Set

Block 2 – Standing Activation
• Standing Band Pull-Apart (Sup) – 12
• Seated Band Abduction ISO hold - 30s + 12 reps
1 Set

Block 3
• DB Kickstand RDL – 10/10
• SA Standing Cable Chest Press (split stance) – 10/10
1:00 rest × 3 Sets

Block 4
• DB Arnold Press (seated upright on bench) – 10
• Standing Band Lat Press-Down – 10
1:00 rest × 3 Sets

Block 5 – Finisher
• Standing Band High-to-Low Chop – 12/12
• Barbbell or bench Mtn. Climbers -20
1:00 rest × 3 Sets

Anarobic Push

🟩 SQUATTING & PULLING

Week 2 + 4

Block 1 – Mobility & Prep
• TRX Chest Stretch -30s
• Standing Hip Circles - 10/10
• Seated Figure Hip Stretch - 30s/30s
1 Set

Block 2 – Standing Activation
• Standing Band Adduction + Abduction – 10/10
• Band or Cable Paloff Press w/ Rotation - 10/10
1–2 Sets

Block 3
• Supported Split Squat (TRX or Rack ) – 8/8
• Standing SA Cable or band Row - 10/10
1:00 rest × 3 Sets

Block 4
• TRX Row ( supinated) - 10
• DB SL Calf Raise - 12/12
1:00 rest × 3 Sets

Block 5 – Finisher
• Gunshow ( Bicep + Tricep)



⬛ CARDIO & CORE

Week 2 +4

Block 1 – Warm-Up
• 10-minute steady-state treadmill (flat or incline 2–4%)

Block 2 – Standing Mobility
• Standing Shoulder Blade Rolls – 10
• Standing Hip CARs - 10
• Standing Split Stance T - Rotation - 10/10
1 Set

Block 3 – AMRAP (10 Minutes)
• 10 Cal Row or Ski
• DB Farmer Carry – 3 loops
• Standing Band Woodchop – 10/10

Block 4 – Standing Core Strength
• Standing Paloff Circles – 8/8
• DB March (core brace) – 30s
1:00 rest × 3 Sets