Andrea

🟩 HINGING AND PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
Half Kneeling T-Rotations x10/10
Standing Shoulder CARS x10/10
Seated Figure-4 Hip Rocks x10/10
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Banded Glute Bridge w/ 3s ISO x10
Banded Clamshells x10/10
1 Set

Block 3 – Primary Strength (Hinge + Press)
DB RDL x10
Staggered Single-Arm Cable Chest Press x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Chest Press (Incline) x10
Side Lying Band Abductions x10
1:00 rest – 3 Sets

Block 5 – Accessory / Posterior Chain + Core
Banded RDL (Band on Rack and Hips) x12
Barbell Push-Up (3s Eccentric) x10
1:00 rest – 2 Sets

Anaerobic Push Finisher (Optional)

🟥 SQUATTING AND PULLING
(Week 1 + 3)

Block 1 – Mobility Prep
Scarecrows + Wall Angels x10/10
Standing Hip Circles x10/10
Seated Figure-4 Hip Stretch 30s / 30s
1 Set

Block 2 – Core + Glute Activation
DB Deadbugs x10/10
Banded Glute Bridge Hold ISO 40s–1min
Banded Clamshell x10/10
1 Sets

Block 3 – Primary Strength (Squat + Row)
Goblet Squat x10
Neutral Cable Single-Arm Row from Split Stance x10/10
1:00 rest – 3 Sets

Block 4 –
Cable Row (Pronated) x10
DB Front Squat x10
Calf Raises x20
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
TRX Pec Stretch w/ Overhead Angels x10
Seated Figure 4 Stretch x30s/30s
Hamstring Reach on bench x25s/25s
1 Set

Block 2 – Core + Glute Activation
Deadbug x10/10
Banded Clamshells x12/12
Prone Leg Raise Holds x20s/20s
Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust + Pull)
DB Glute Bridge x10
Seated DB Shoulder Press x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Pull + Press)
DB Arnold Press x10
DB Glute Bridge x10
1:00 rest – 3 Sets

Block 5 – Accessory / Core + Shoulders
Side Lying Band Abduction x10/10
Low Plank x25s
1:00 rest – 2 Sets