April Houston

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Foam Roller T-Rotation w/ Windmill x10/10
Cat + Cow x10
Half-Kneeling Quad + Hip Flexor Stretch 30s/30s
1 Set

Block 2 – Core + Glute Activation
DB Deadbugs x10/10
Banded Glute Bridges (3 s ISO each rep) x10
Banded Clamshells x10/10
Light DB RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB RDL x10
DB Chest Press (Incline) x10

1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Glute)
DB Chest Flys x10
DB Glute Bridge x12
1:00 rest – 3 Sets

Block 5 – Accessory / Posterior Chain Work
DB SL RDL x10/10
Low Plank 40 s
1:00 rest – 2 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Dowel Flossing + Figure 8s x10/10
Hip CARS + Hip Swings x5/5
Deep Squat Hold (Rack Assisted) 40 s – 1 min
1 Set

Block 2 – Core + Glute Activation
Band Paloff Press x10/10
Glute Bridge ISO Hold 40 s – 1 min
2 Sets

Block 3 – Primary Strength (Squat + Pull)
DB Goblet Squat (3 s ISO each rep) x10
Cable Row (Supinated) x10
Glute Bridge ISO Hold 40 s – 1 min
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Split + Pull)
Chest Supported Pronated Row x10
DB Split Squat (3 s ISO each rep) x10/10
Cable Reverse Flys x10
1:00 rest – 2 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Seated Figure-4 Hip Stretch 30 s / 30 s
BB Pushups x10
Banded Clams x10/10
Hip Thrust Warm-Up x10
1 Set

Block 2 – Primary Strength (Thrust Focus)
Staggered DB Hip Thrust x10/10
Side Lying Single-Leg Band Abduction x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Lunge)
Seated Shoulder Press x10
DB Hip Thrust x10
DB Lateral Raise x10
1:00 rest – 3 Sets

Block 4 – Accessory / Posterior Chain + Core
Banded Good Morning (Band on Hips + Rack) x12
Low Plank 30 s
DB Front Raises x10
1:00 rest – 2 Sets

PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Goblet Squat 12 LBS 3x10
Week 2 DB Split Squat 10 LBS 3x10/10
Week 3 Lateral Lunge 18LB 3x10
Week 4 Db Goblet Squat iso 3 sec 13, 18, 18 3x10
SL DB Split Squat 12, 12,12 3x10/10
DB Front Squat 10,12,15 1x10,1x10


PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week DB Floor Press 10 LB 3x10
Week Deadbug DB Fly 10 LB 3x10
Week DB Flys 8 LBS 3x10
Week DB Sh Press 10,10,20 3x10
Week DB Floor Press 10, 20LB 1x15, 2x10
Week DB Deadbug Fly 8, 10 LB 1x10, 2x 8
Week Seated Shoulder Press 12, 15 LB 2x12, 1x10
DB Flys 8, 10,10 3x10
DB Chest Press 15, 3x10
DB Deadbug Fly 12,15,15 3x10/10
DB Shoulder Press 12, 15 LB 1x12, 1x10
DB Chest Press 12,15,20 3x10
DB DeadBug Fly (Hollowhold) 15,20 2x15, 1x8
Seated DB Shoulder Press 12,15 LB 1x10,2x10
DB Lateral Raise 8 LB 3x8-10
DB Front Raise 8 LB 2x10
Seated DB Shoulder Press 15 3x10
DB Lat Raise 8 LBS 3x10
DB Incline Press 12,15 1x10,2x10
DB Incline Press 12,15,20 1x10,1x10
SA Cable Pec Fly 2.5,3 1x10,
DB Flat Press 15,20

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 SA Cable Down Row 3, 4 1x10, 2 x10
Week 2 Rope Lat Prayer 3, 4 1x10, 2x10
Week 3 SA Cable Pull Down 4, 5 2x12, 1x10
Week 4 Rope Pull Down 3,4,5 3x10
Chest Supported DB Row 12,15 1x10
SA Cable Row Neutral 4.5,5.5
DB Hammer Curl 10,12 1x10
DB Reverse Fly 8 2x10
DB Chest Supported Row 20 3x10

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB RDL 10 LB 3x10
Week 2 DB RDL 10, 20,25 LB 1x12, 1x15, 1x12
Week 3 DB RDL 10,20, 25 LBs 3x10
Week 4 Reverse Lunge 12LB 2x10
Week 5 DB RDL 20,25,25 3x10
DB RDL 20,25,30 1x10,1x10,1x10
DB SL RDL 20,25 1x10,1x10

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Glute Bridge 10 LB 3x10
Week 2 DB Hip Thrust 10,20,20 LB 3x10
Week 3 DB Glute Bridge 20, 30 LB 1x10, 2x10
Week 4 DB Single Glute Bridge 20, 25 LB 2x12, 1x10
DB Glute Bridge 15,25,25 3x10
Staggered DB Hip Thrust 20 LB 2x12
DB Hip Thrust 20 LB 2x12
Staggered DB Hip Thrust 20,25 LB 1x12, 1x10, 1x10
DB Hip Thrust 25,30 LB 1x10,2x10
Staggered DB Hip Thrust 25, 25, 30 3x10/10
DB Glute Bridge 25,30 1x10,2x10



GunShow 12LBS Hammer Curls SA Bicep Curls
15 LBS Tricep


Cardio: