SS2 - 3 DAY PROGRAM

🟩 HINGING AND 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 Banded Adduction – 10/10
1:00 rest × 3 Sets

Block 5 – Finisher

• Standing Band Diagonal Chop – 10/10
• Band Assisted Barbel 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 Pallof 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 DB SL Calf Raise . 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 (any machine)

Block 2 – Mobility Prep
• Wall Scarecrows + Angels – 10/10
• Wall T-Rotations – 10/10
• Hip CARs + Hip Swings – 10/10
1 Set

Block 3 – 25-Minute AMRAP
• 20 Calories AirBike
• 20 DB Farmer’s March
• 10/10 Downward Band Chops
• 20/20 Banded Crab Walks
• 200m Row

Block 4 – Cooldown / Stretch
• Lying Banded Hamstring Stretch – 30s/30s


🟩 HINGING AND 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
•Hinged banded Kickback – 10/10
• Alternating Incline Chest press – 10/10

1:00 rest × 3 Sets

Block 4
• DB Arnold Press (seated upright on bench) – 10
• Seated Banded hamstring curl (SL option) – 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

• Band Lat Stretch -30s/30s
• Standing Hip Circles - 10/10
• Seated Figure Hip Stretch - 30s/30s
1 Set


Block 2 – Standing Activation
• Standing Tib Raises – 15
• Band or Cable Paloff Press w/ Rotation - 10/10

2 Sets

Block 3
• Supported Split Squat (TRX or Rack ) – 8/8

• Standing SA Cable or band Row (Low to High)- 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 (any machine)

Block 2 – Mobility Prep
• Band / Dowel Flossing – 10
• Seated Figure-4 Hip Stretch – 30s/30s
• Hip CARs + Hip Swings – 10/10
1 Set

Block 3 – Conditioning
• 7 Minutes Steady-State Biking (any bike)
• 10 Minutes Rowing — Goal: 1500m

Block 4 – 5-Minute Core AMRAP
• Pallof Step-Outs – 6/6
• BB/Bench Mountain Climbers – 10/10
• DB/KB Lateral Bends – 10/10