S1 (MPI MOD) NO FLOOR

* NO FLOOR WORK*


🟩 MOVEMENT PATTERN INTRO (SS1) — FULL BODY FOCUS
Block 1 – Mobility + Pattern Prep

• Wall Angels – 10
• Standing T-Rotations – 10/10
• Rack-Supported Hip CARs – 10/10
1 Set

Block 2 – Activation + Core Stability

• Seated Band Abduction – 20
• Barbell High Plank – 20–30s
2 Sets

Block 3 – Hinge + Horizontal Push

• Foam Roller Hip Hinge (RDL pattern) – 10
(Can add load on 2nd set if appropriate)
• DB Chest Press (Bench) – 10
1:00 rest × 2–3 Sets

Block 4 – Squat Pattern + Horizontal Pull

• TRX Supported Sit-to-Stand Squat – 10
• TRX or Band Row (Neutral Grip) – 10
1:00 rest × 2–3 Sets

Block 5 – Anaerobic Push

• Anaerobic Push (sled / bike / row / battle ropes) – 20–30s
40–60s rest × 3–4 Rounds


🟧 DAY 1 – HINGE AND PRESS FOCUS

Block 1 – Mobility Prep
Standing T- Rotations 10/10
Standing Hip CARS + Swings 5/5/5/5
Seated Hamstring stretch 30s/ 30s
1 Set

Block 2 – Core + Glute Activation
Paloff Press 10/10
Seated Band Abductions 20
1-2 Sets


Block 3
Foam Roller or Dowel RDL 10
DB Incline Chest Press ( wide) 10
30s rest – 3 Sets

Block 4
BB Plank shoulder taps 10/10
Banded Crab walks 12/12
30s rest – 2-3 Sets

Block 5 – Finisher
Anaerobic Push 30s Work - 30s Rest - (4 Rounds) - Any Machine



🟧 DAY 2 – SQUAT AND PULL

Block 1 – Mobility Prep
Standing T- Rotations 10/10
Standing Hip CARS + Swings 5/5/5/5
Seated Figure 4 Hip Stretch 30s/ 30s
1 Set

Block 2 – Core + Glute Activation
Paloff Press w/ Rotations 10/10
Seated Band Abductions 20
1-2 Sets


Block 3
Supported Squats ( Sit - Stand / TRX) 10
TRX or Cable Row ( Narrow) 10
30s rest – 3 Sets

Block 4
BB Mtn. Climbers 10/10
Seated SL Knee extensions 12/12
30s rest – 2-3 Sets

Block 5 – Finisher
Anaerobic Push 30s Work - 30s Rest - (4 Rounds) - Any Machine