Bobbi Harder

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
TRX Pec Stretch w/ OH Angels x10
Standing Hamstring Swoops x10/10
Foam Roller T-Rotation w/ Windmill x6/6
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Banded Glute Bridge x15
Banded Clamshell x10/10
Foam Roller RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB RDL x10
DB Incline Chest Press x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press Focus)
DB Glute Bridge x10
DB Incline Chest Fly x10
1:00 rest – 3 Sets

Block 5 – Accessory / Stability Work
DB Single leg RDL x10/10
Banded Crab walk count down x6->1
2 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Scarecrows + Angels x10/10
Hip CARS + Swings x10/10
Rack Supported Deep Squat x10
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Banded Clamshells x10/10
Band Paloff Press x10/10
1 Sets

Block 3 – Primary Strength (Squat + Pull)
DB Front Squat x10
Cable Row (Supinated) x10
Cable Rope Face Pulls x10
1:00 rest – 3 Sets

Block 4 –
Goblet Squat x10
Cable Pronated Row x10/10
DB Farmer’s March x10/10
30s rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

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

Block 2 – Core + Glute Activation
Deadbugs x10/10
Banded Glute Bridge x10
Banded Clamshells x10/10
Banded Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust Focus)
DB Hip Thrust (3s ISO each rep) x10
DB Seated Shoulder Press x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Overhead Press)
DB Glute Bridge x10
SA Cable External Rotation x10/10
1:00 rest – 3 Sets

Block 5 –
Side Lying Band Abduction x10/10
DB Arnold Press x10/10
30s rest – 2 Sets


PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Goblet Squat 15 3x10
Goblet Squat 15,20,20 3x10
Sumo Squat 20 3x10
DB Front Squat 8,10,10 3x10
Goblet Squat 20 3x12

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Incline Chest Press 8 3x10
Chest Fly 8 3x10
Cable Row Neutral 3 3x10
Cable Row PRO 2.5 3x10
Shoulder Press 8,10,10 3x10
Cable Row SUP 3 3x10
Cable Row PRO 3 3x10/10
Shoulder Press 10 3x12
Chest Fly 8 3x10
Cable Row PRO 3 3x10
Cable Row SUP 3 3x10
Shoulder Press 10 3x10
Arnold Press 10 3x10

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Rope Face Pull 3 3x10
Rope Face Pull 3,3,3.5 3x10
Rope Face Pull 3,3.5,3.5 3x10

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
RDL 10 3x10
RDL 10,12,12 3x10

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB Hip Thrust 10 3x10
DB Glute bridge 15 3x10
DB Glute Bridge 20 3x10
DB Hip Thrust 15,20,20 3x10
DB Hip Thrust 20 3x10
DB Glute Bridge 25 3x10
DB Glute Bridge 25 3x15
DB Hip Thrust 20,25,25 3x10
DB Glute Bridge 25,30,30 1x10, 2x20

DB Farmers Carry 15 3x10/10
DB Farmers March 20 3x10/10
DB Farmers March 20 3x10/10