Chrystal Redpath

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Cat-Cow x10/10
T-Rotations x10/10
Seated Figure 4 Stretch x30s/30s
1 Set

Block 2 – Core + Glute Activation
DB Deadbugs x10/10
Frog Pumps x12
Glute Bridge x12
1 Set

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

Block 4 – Secondary Strength
DB Glute Bridge x10
Cable Chest Press SA x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Stability Work
DB Frog Pumps x10
Bench or Ground Push-Ups (3s Eccentric) x10
1:00 rest – 2 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Scarecrows + Wall Angels x10/10
Hip Flexor Stretch x20s/20s
Rack-Supported Deep Squat Hold 30s–1min
1 Set

Block 2 – Primary Strength (Squat + Pull)
Goblet Back Squat x10
Cable Row (Pronated) x10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Split + Row)
Cable Pull Down x10/10
DB Split Squat x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Core Stability
Chest Supported DB Row x10
External Rotations x8
Low Plank – 1 Min
Cable Paloff Rotations x10/10
1:00 rest – 2 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Dowel or Band Flossing x10
TRX or Hanging Scap Pulls x10
TRX Lateral Lunge x5/5
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs x10/10
Banded Clamshells (15s ISO + 10 Reps Each Side)
Hip Thrust Warm-Up x10
1 Set

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

Block 4 – Secondary Strength (Overhead + Row)
DB SL Glute Bridge
DB Front Raises x10
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning Circuit
DB Lateral Raises x10
Side Lying Band Abduction x10/10
1:00 rest – 2 Sets

🟦 Arms
Block 1 -

Bicep Curl
Sets:3 Reps:6-8

Triceps Extensions
Sets:3 Reps:8-10

Block2 -

Dumbbell Rows
Sets:3 Reps:8-10

Hammer Curls
Sets:3 Reps:8-10

Block 3 -

Single arm Tricep Extension
Sets:2 Reps: 8-10

Cable Lateral Raises
Sets:3 Reps: 8-10

Block 4 -

Cable Upright Rows - both arm up to chin from lowest cable setting
Sets:2 Reps:8-10

Cable Curl
Sets: 2 Reps: 6-8

PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Split Stance Squat 10,
Week 2
Week 3
Week 4

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Incline Chest 10, 20 LB 1x12, 2x10
Week 2 Incline Chest 15,20 1x12,2x10
Week 3
Week 4

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Chest Sup Row 20, 25 LB 1x12, 2x12
Week 2 SA DB Row 30 LB 3 x10
Week 3 Gunshow 10 LB 3x10
Week 4

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB RDL 10, 20 LB 1x12, 2 x10
Week 2 DB RDL 15,20,30 1x12,1x10,1x10
Week 3
Week 4

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Frog Pumps 25 LB 1x10, 2x10
Week 2 DB Glute Bridge 25,30,35 1x12,1x10,1x10
Week 3
Week 4