Brian Ringer

🟩 HINGING AND PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
TRX Pec Stretch w/ Overhead Angels x10
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
Dowel RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge + Core)
DB or BB RDL x10
Low Plank (Bench or Floor) 20–30 s
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Incline Chest Press x10
Single-Arm Band or Cable Lat Prayer x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning
BB Scap Push-Ups x10
Crab Walk Countdown x6 → 1
2–3 Sets

Anaerobic Push (Optional Finisher)

🟥 SQUATTING AND PULLING
(Week 1 + 3)

Block 1 – Mobility Prep
Band or Dowel Flossing x10
Hip CARS + Swings x10/10
Seated Figure-4 Hip Stretch 30 s / 30 s
1 Set

Block 2 – Core + Glute Activation
Deadbugs w/ Band Pull-Apart x5/5
Banded Clamshells x10/10
1–2 Sets

Block 3 – Primary Strength (Squat + Row)
Squat Variation x10
Single-Arm Elbow-Supported DB Row x10
Cable Row Pronated x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Core + Carry
Cable Row (Supinated) x10
DB Farmers March x10/10
DB Heel Elevated Front Squat x 10
30 s rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
(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
TRX Lateral Lunge x5/5
1 Set

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

Block 3 – Primary Strength (Thrust + Pull)
DB Bridge or Hip Thrust x10
Band or Cable Pulldown x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Lunge + Core)
TRX or DB Lateral Lunge x10/10
DB Lateral Raises x 10
1:00 rest – 3 Sets

Block 5 – Overhead Press + Shoulder Stability
Seated Arnold Press x10
Single-Arm Band External Rotation x10/10
1:00 rest – 3 Sets


🟪 UPPER BODY (HORIZONTAL FOCUS)

Week 1 + 3

Block 1 – Mobility + Scap Prep

• Prone Angels – 10
• Cat + Cow – 10
• T-Spine Rotations - 10/10
1 Set

Block 2 – Horizontal Push + Scap Stability

• DB Chest Press (Narrow + Wide) – 8/8
• Prone Y-T-W Holds – 10s each
1:00 rest × 3 Sets

Block 3 – Horizontal Pull + Core Integration

• Kneeling High Cable Row– 10
• SA DB Pec Fly from Dead Bug – 10/10
1:00 rest × 3 Sets

Block 4 – Push Capacity + Arms

• BB Push-Ups (slow eccentric) – 30s
• DB Hammer Curl → Press – 30s
• Cable Rope Triceps Extension – 10
1:00 rest × 3 Sets

Block 5 – Finisher
Anaerobic Finisher

🟦 UPPER BODY (VERTICAL FOCUS)

Week 1 + 3

Block 1 – Mobility + Scap Prep

• Scarecrows + Angels – 10/10
• Hanging Scap Pulls – 10 → Dead Hang Max
• Half-Kneeling Band T-Rotations – 10/10
1 Set

Block 2 – Vertical Pull

• Seated Band Pull Down – 6–8
• SA Band or Cable Lat Prayer – 10/10
1:00 rest × 3 Sets

Block 3 – Vertical Push + Pull Support

• Seated Shoulder Press (wide grip) – 10
• SA DB Row – 10
1:00 rest × 3 Sets

Block 4 – Shoulder Capacity + Grip

• DB Lateral Raise – 10
• DB Front Raise - 10
1:00 rest × 3 Sets

Block 5 – Core AMRAP

6-Minute AMRAP
• Dead Bug / Hollow Hold w/ DB Power Press – 10–15
• Plank – 30 s
• DB Russian Twists – 10/10

🟩 LOWER BODY (SQUAT FOCUS)

Week 1 + 3

Block 1 – Mobility + Pattern Prep

• Supine Knee-to-Chest Stretch w/ Rotation – 6/6
• Rack-Supported Deep Squat Hold – 40–60s
• Split Squat w/ T-Rotation Combo – 6/6
• Goblet or Back Squat Warm-Up – 10
1 Set

Block 2 – Squat Strength + Glutes

• Goblet or BB Back Squat (3s ISO each rep) – 8
• DB Glute Bridge ISO – 40–60s
1:00 rest × 3 Sets

Block 3 – Unilateral Squat + Hip Stability

• Reverse Lunge (3s ISO each rep) – 8/8
• Standing SL KB or Plate Abduction – 10/10
1:00 rest × 3 Sets

Block 4 – Lower Leg Capacity

• Tib Raises – 20
• SL Calf Raise or Pogo (front foot elevated) – 20/20
30s rest × 3 Sets

Block 5 – Bodyweight + Machine Finisher

• AirBike Sprint – 20 Cals
• Alternating Reverse Lunges – 10/10
• Speed or Jump Squats – 10
1:00 rest × 2–3 Sets

🟨 LOWER BODY (HINGE FOCUS)

Week 1 + 3

Block 1 – Mobility + Glute Prep

• Cat + Cow – 10
• Groin Rockers + T-Rotations – 5/5
• Frog Bridge + Glute Bridge – 10/10
• BB Hip Thrust Warm-Up – 10
1 Set

Block 2 – Hip Thrust + Core

• BB Hip Thrust – 10 (last rep 20s ISO)
• DB Reverse Lunge – 10/10
• Side Plank Hip Dips – 10/10
1:00 rest × 3 Sets

Block 3 – Hinge Pattern + Lateral Strength

• DB RDL (3s ISO each rep) – 10
• Goblet Curtsy Lunge – 10/10
1:00 rest × 3 Sets

Block 4 – Core

- Banded DeadBugs - x10/10
- Low Plank - 30 s
- Palloff Press - x10/10
1:00 Rest x 3 Sets

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Lateral Lunge 10 LB 3 x 10
Week 2 Goblet Squat 20, 25 LB 1x12, 2x12
Week 3 DB Front Squat 12 LB 3x12
Week 4 Lateral Lunge 10 3x10
DB Goblet Squat 20 LB 3x10
DB Front Squat 12,15 LB 1x10,2x10
PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week DB Incline Chest 10 LB 3 x 10
Week DB Lat Raise 8 LB 3 x 10
Week Arnold Press 10 LB 3 x 10
Week Seated Shoulder Press 20 LB 3 x 10
Week DB Lat/Front Raise 8 LB 3 x 10
Week DB Incline Chest 20 LB 3 x 10
Week Triceps Rope Push Down 5 3 x10
Arnold Press 12 3x10
DB LAT Raise 8 ,8,10 3x10
DB Chest Press 12, 20,20 3x10


PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 SA Lat Prayer Cable 3 3 x 10
Week 2 SA Cable Row 2 , 3 2 x 10, 1 x 10
Week 3 SA DB Row 20 LB 3 x 10
Week 4 SA DB Row 20, 25,30 LB 1x12, 1x12, 1x
Y T W Scap Pumps 8 LB 3x7
Sup Cable Row 4,5,5.5 1x12,1x10,1x10
Pronated Cable Row 4.5,5.5 1x10,2x10
SA Elbow supported DB Row 20 LB 3x10
Sup Cable Pulldown 4.5,5.5 1x12,1x10
HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB RDL 10 LB 3 x 10
Week 2 DB RDL 20,
Week 3
Week 4

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Hip Thrust 10, 20 LB 2 x10, 1 x 10
Week 2 DB Hip Thrust 20 LBS 3x10
Week 3
Week 4