SS2 - 3 DAY PROGRAM

🟦 HINGING & PRESSING

Week 1 + 2

Block 1 – Mobility Prep
• Dowel/Band Flossing – 10
• Standing T-Rotations – 10/10
• Dowel RDL Warm-Up – 10
1 Set

Block 2 – Core / Activation
• Pallof Press + Rotations – 6/6
• Banded Crab Walks – 12/12
1–2 Sets

Block 3 – Hinge + Push
• DB/BB RDL – 10
• DB Chest Press – 10
1:00 rest — 3 Sets

Block 4 – Back + Chest
• Band/Cable Lat Prayer – 10
• SA Band Pec Fly (hinged or standing) – 10/10
1:00 rest — 3 Sets

Block 5 – Finisher Prep
• BB Push-Ups (3s eccentric) – 10
• Crab Walk Countdown – 6 → 1
30s rest — 3 Sets

Anaerobic Push
(Optional conditioning)

🟩 SQUATTING & PULLING

Week 1 + 3

Block 1 – Mobility Prep
• Hip + Shoulder CARs – 5/5/5/5
• TRX Scap Pulls – 10
• TRX Squat Warm-Up – 10
1 Set

Block 2 – Core / Activation
• Low Plank (on bench) – 20–30s
• SL Band Abduction – 10/10
1–2 Sets

Block 3 – Squat + Pull
• Squat Variation – 10
• TRX Row (supinated) – 10
• SL Banded TKE – 20/20
1:00 rest — 3 Sets

Block 4 – Carry + Calves + Shoulders
• DB Farmer’s Carry – 1 minute
• SL Calf Raises – 20/20
• Band Pull Complex (pronated + supinated + external rotations) – 8/8/8
30s rest — 3 Sets

Gunshow Finisher
(Optional arms)

⬛ CARDIO & CORE

Week 1 + 3

Block 1 – Warm-Up
• 10-Minute Treadmill Walk
– Increase incline every minute after minute 5

Block 2 – Mobility Prep
• Standing Hip + Shoulder CARs – 5/5/5/5
• Standing T-Rotations – 10/10
1 Set

Block 3 – AirBike Intervals
• 15s Work / 45s Recovery × 4
(Total: 4 minutes)

Block 4 – Core Strength
• Band/Cable Pallof Press – 10/10
• DB Lateral Bends – 10/10
• Low Plank (bench) – 30s
1:00 rest — 3 Sets

Block 5 – Conditioning
• Rowing — Steady State 1500m

Block 6 – Cooldown Stretch
• Seated Hamstring Stretch – 30s/30s
• Standing Hip Flexor + Quad Stretch (rack or wall) – 30s/30s
• SA Pec Stretch – 30s/30s
• TRX Hinged Lat Stretch w/ Rotation – 30s–1 min

🟦 HINGING & PRESSING

Week 2 + 4

Block 1 – Mobility Prep
• TRX Hinged Lat Stretch – 30s
• Front-Foot Elevated T-Rotations – 10/10
• Seated Figure-4 Hip Stretch – 30s/30s
1 Set

Block 2 – Core / Activation
• BB/Bench Mountain Climber ISO Holds – 15s/15s
• Seated Block Adductor Squeeze – 20–30s × 3
1–2 Sets

Block 3 – Hinge + Adductors
• DB/BB RDL – 10
(SL rack-assisted option: 10/10)
• SL Band Adductions – 10/10 (red band on rack)
1:00 rest — 3 Sets

Block 4 – Press + Pull
• DB Seated SA Shoulder Press – 10/10
• SA Band Pulldown – 10/10
1:00 rest — 3 Sets

Block 5 – Finisher Prep
• BB/Bench Push-Ups – 6–8
• Standing SL Banded Hamstring Curl – 10/10
30s rest — 3 Sets

Anaerobic Push
(Optional conditioning)

🟩 SQUATTING & PULLING

Week 2 + 4

Block 1 – Mobility Prep
• Seated Figure-8 Hip Stretch – 30s/30s
• Dowel Flossing + Figure 8s – 10/10
• Split Squat Warm-Up (rack-assisted) – 5/5
1 Set

Block 2 – Core / Activation
• BB/Bench Plank Shoulder Taps – 20
• Banded Step-Outs – 12/12
1–2 Sets

Block 3 – Squat + Pull
• Split Squat (rack-assisted) – 10/10
• TRX Row (pronated) – 10
1:00 rest — 3 Sets

Block 4 – Upper Back + Carry + Core
• SA Band or Cable Row (split stance) – 10/10
• DB Offset Farmer’s March – 30s/30s
• BB/Bench Plank – 30s
30s rest — 3 Sets

Gunshow Finisher
(Optional arms)

⬛ CARDIO & CORE

Week 2 + 4

Block 1 – Machine Mania (Order as Listed)
• Rowing — 10 Minutes Steady State
• Treadmill Hill Walk — Incline 3.5–4 / Speed 3.5–4
• AirBike — 60 Calories (Goal Time: 8 minutes)

Block 2 – Core AMRAP (8 Minutes)
• Mountain Climbers (bench) – 10/10
• Seated Single-Leg Raises – 15s/15s
• Band/Cable Pallof Circles – 10/10

Block 3 – Cooldown Stretch
• Seated Hamstring Stretch – 30s/30s
• Standing Hip Flexor + Quad Stretch (rack or wall) – 30s/30s
• SA Pec Stretch – 30s/30s
• TRX Hinged Lat Stretch w/ Rotation – 30s–1 min