Chenoa Cullum

🟪 DAY – Glutes & Hamstrings

Block 1 – Warm-Up / Mobility
Standing T-Rotations x10/10
Banded Lateral Walks (low + athletic) x12/12
Banded Glute Bridge x 20
1 Set

Block 2 – Strength 1

DB RDL x 6-10
Barbell or DB Hip Thrust x 6-10
Standing Pallof Press w/ Step-Out x 10/10

1:00 rest – 3 Sets

Block 3 – Plyo + Unilateral Circuit

B-stance Hip Thrust x10/10
DB Glute Bridge x 6-10
Reverse Lunge x 6-10
1:00 rest – 3 Sets


Block 4 – Core + Booty Finisher (5 min)
5 - Minute AMRAP
KB Swings – 15
Plank DB Pull-Throughs – 10/10
Bicycle Crunches – 20/20

🟪 UPPER — PUSH


Block 1 – Mobility + Activation

• Banded Floss x10
• Half-Kneeling T-Spine Rotation x 8/8
• TRX Pec Stretch x10
1 Set

Block 2 – Primary Strength (Horizontal Push)

• DB Bench Press x6–8
• SA Supinated Kneeling Cable Row x 8/8
1:30 rest × 3 Sets

Block 3 – Vertical Push + Anti-Extension

• Seated DB Shoulder Press x 6-10
• DB Chest Fly x 6-10
1:00 rest × 3 Sets

Block 4 – Push Capacity + Scap Control

• DB Bench Supported Row x 6-10
• Dumbbell Front Raises x 6-10
30s rest × 3 Sets

Block 5 – Triceps + Delts

• SA Cable Tricep Extension – 10/10
• DB Lateral Raise – 12
1:00 rest × 3 Sets

🟩 SQUAT FOCUS


Block 1 – Mobility + Prep
• Standing Hip CARS + Swings – 10/10
• Half Kneeling Quad Stretch
• Rack-Supported Deep Squat – 30s
• Goblet or Back Squat Warm-Up – 10
1 Set

Block 2 – Primary Squat + Core
• Goblet or BB Back Squat x 6-10
• Split Squat x 6-10
• Cable Palloff Press x 8-10
1:00 rest × 3 Sets

Block 3 –
• DB Front Squat x 6-10
• Calf raises x 10
1:00 rest × 3 Sets

Block 4 – Lower Leg Strength
• Bulgarian Split Squat x 6-8
• Air Squats (fast) x 15-20
30s rest × 2 Sets

Block 5 – Conditioning + Carry
• Plank x 30 seconds
• DB Walking Lunges x 8/8
1:00 rest × 3 Sets


🟦 UPPER — PULL


Block 1 – Mobility + Activation

• Band Lat Stretch 20s/20s
• Band Flossing – 10
• Half-Kneeling Windmills – 6/6
1 Set

Block 2 – Primary Strength (Vertical Pull)

• SA Cable Pull Down x 6-10
• SA Cable Row Pronated
1:30 rest × 3 Sets

Block 3 – Horizontal Pull + Core Rotation Control

• DB Row (Chest supported) – 8
• Half-Kneeling Cable Chop – 10/10
1:00 rest × 3 Sets

Block 4 – Pull Capacity

• Rope Pull Through x 6-10
• SA Cable Row– 8/8
30s rest × 3 Sets

Block 5 – Arms + Posterior Shoulder

• DB Bicep Curl x 6-10
• Reverse Fly x 6-10
• DB Hammer Curl x 6-10
1:00 rest × 3 Sets