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
Swiss Ball Deadbugs x10/10
Banded Glute Bridges (3 s ISO each rep) x10
Banded Clamshells x10/10
Dowel RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB or BB RDL x10
Low Plank (Weighted Option) 30–40 s
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Glute)
DB Floor Chest Press (Wide Grip) x10
DB Glute Bridge x12
Seated Band Pulldown x10
1:00 rest – 3 Sets

Block 5 – Accessory / Posterior Chain Work
DB Chest Flys from Deadbug / Hollow Hold x10
Swiss Ball Hamstring Curl x12
1:00 rest – 3 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
TRX Scap Pulls x10 + ISO Row Hold 20 s
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
1–2 Sets

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

Block 4 – Secondary Strength (Split + Pull)
DB Split Squat (3 s ISO each rep) x10/10
Cable Reverse Flys x10
Bench / Floor Mountain Climber ISO 15 s / 15 s
1:00 rest – 3 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 Scap Pushups x10
Banded Clams x10/10
Hip Thrust Warm-Up x10
1 Set

Block 2 – Primary Strength (Thrust Focus)
Staggered DB or BB Hip Thrust x10/10
Cable Lat Prayer x10
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
Lateral Lunge (Goblet) x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Posterior Chain + Core
Banded Good Morning (Band on Hips + Rack) x12
Low Plank (Bench-Supported Option) 30 s
DB Front Raises x10
1:00 rest – 3 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

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

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

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 Lung 12LB 2x10

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


GunShow 12LBS Hammer Curls SA Bicep Curls
15 LBS Tricep

Cardio: