Andy Trial

Back & Core

Mobility -
• Cat + Cow x10
• Foam Roller T-Rotations 5/5
• Band Flossing x10/10

Back & Core Activation -
• DB DeadBugs x10/10
• SA Half Kneeling Banded Pulldown x10/10
• Bird Dogs x10/10

Block 1 -
• SA Pronated Cable Row x10/10
• Elbow Supported DB Row x10/10
Sets: 3

Block 2 -
• Rope Pull Over x10
• Plank Shoulder Taps x12/12
Sets: 2

Block 3 -
• Rope Face Pulls x10
• SA Supinated Cable Pull Down x10/10
Sets: 2

Shoulders/Chest

Mobility -
• Standing Shoulder Cars x10/10
• TRX Pec Stretch x10
• Band Pull Aparts x10

Shoulder Warm Up
• Cable External Rotation x10/10
• Cable Internal Rotation x10/10

Block 1 -
• Seated DB Shoulder Press x10
• DB Incline Chest Press x10
sets 2

Block 2 -
• Standing DB Arnold Press x10
• Chest Supported DB Reverse Fly x10
sets 2

Block 3 -
• DB Chest Fly x10
• DB Lateral Raise x10
• DB Front Raise x10
sets 2

Core Finisher
• DB Dead Bugs x10
• Elbow Plank 45 Sec
• Cable Paloff Rotation x10/10
sets 2

Legs

Mobility -
• High Plank Foot to Hand x10/10
• Pigeon Stretch x30s/30s
• Groin Rocker Holds x25s/25s

Warm Up -
• Squat Jumps x15
• Banded Glute Bridge x15

Block 1 -
• Goblet Squat x10
• DB RDL x10
Sets 2

Block 2 -
• DB Glute Bridge x10
• DB Split Squat x10/10
Sets 2

Block 3 -
• DB Front Squat x10
• Bodyweight Lunges x10/10
Sets 2

Core Finisher -
• Side Plank x30s/30s
• DB Russian Twists x10/10
• Heel Elevated DB Deadbug
PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes


THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes