Azam Hosseini

🟦 Pull

Week 1 + 3

Block 1 – Mobility + Activation
• Band Flossing x10
• Cat + Cow x10
• Half-Kneeling T-Rotation x10/10
1 Set

Block 2 –
• Single Arm Cable Pulldown x10/10
• DB Chest Supported Row x10
3 Sets

Block 3 –
• DB Elbow Supported Row x10/10
• DB Bicep Curl x10/10
3 Sets

Block 4 –
• DB Bench Reverse Fly x10
• Rope Face Pull x10
• DB Hammer Curl x10/10
2 Sets


🟩 HINGING/Thrust
(Week 1 + 3)

Block 1 – Mobility Prep
Seated Figure 4 Stretch x30s/30s
Standing Hamstring Swoops x10/10
Foam Roller T-Rotation w/ Windmill x6/6
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs x10/10
Banded Glute Bridge x12
Light DB RDL Warm-Up x10
1 Set

Block 3 –
DB RDL x10
DB SL Hip Thrust x10/10
3 Sets

Block 4 –
DB Glute Bridge x10
Side Lying Band Abduction x10/10
3 Sets

Block 5 –
SL DB RDL x10/10
SL DB Hip Thrust x10/10
2 Sets

Anaerobic Push

🟥 Push
(Week 1 + 3)

Block 1 – Mobility Prep
Band or Dowel Flossing x10
Hip CARS + Swings x10/10
TRX Pec Stretch w/ Overhead angel x10
1 Set

Block 2 – Core + Glute Activation
DB Deadbugs x10/10
Banded Clamshells x10/10
2 Sets

Block 3 –
Incline DB Chest Press x10
DB Lateral Raises x10
3 Sets

Block 4 –
Seated DB Shoulder Press x10
Cable Chest Press x10/10
30 s rest – 3 Sets

Block 5 –
Flat DB Chest Press x10
Rope Triceps Extension x10
Sets: 2


🟨 CARDIO + CORE
(Week 1 + 3)

Block 1 – Warm-Up / Mobility
10-Minute Steady-State Warm-Up (Any Machine)
Seated Figure 4 Stretch x30s/30s
Half Kneeling Quad Stretch x25s/25s
Hip CARS + Hip Swings x10/10
1 Set

Block 2 – Conditioning (25-Minute AMRAP)
20 Cal Airbike
DB Farmers Carry (Front to Back door)
Banded Paloff Press x12/12
DB Deadbugs x12/12
200 m Ski



🟦 Squat/Accessory
(Week 1 + 3)

Block 1 – Mobility Prep
Wall Angels x10
Seated Figure-4 Hip Stretch 30 s / 30 s
Standing Hip CARS + Swings x5/5/5/5
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Banded Clamshells x10/10
2 Set

Block 3 – Primary Strength (Thrust )
Goblet Squat x10
Seated Arnold Press x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Lunge + Core)
DB Heel Elevated Front Squat x10/10
DB Front Raises x10
1:00 rest – 3 Sets

Block 5 –
DB Rack Assisted Split Squat x10/1-
Single-Arm Band External Rotation x10/10
1:00 rest – 2 Sets