Colleen Gasparac

🟦 HINGING & PRESSING

Week 1 + 3

Block 1 – Mobility Prep
• Standing T-Rotations – 10/10
• Standing Shoulder CARs – 10/10
• Seated Figure-4 Hip Rocks – 10/10
1 Set

Block 2 – Core / Activation
• Pallof Press – 10/10
• Banded Crab Walks – 12/12
• Foam Roller RDL – 10
1 Set

Block 3 – Hinge + Push
• DB RDL – 10
• Staggered SA Cable Chest Press – 10/10
1:00 rest — 3 Sets

Block 4 – Chest + Lats
• DB Chest Press Incline– 10
• Cable Row – 10
1:00 rest — 3 Sets

Block 5 – Finisher Prep
• Banded Crab Walk Countdown – 6 → 1
• BB Plank Shoulder Taps – 20
1:00 rest — 3 Sets

Cardio Cool down Treadmill


🟩 SQUATTING & PULLING

Week 1 + 3

Block 1 – Mobility Prep
• Scarecrows + Wall Angels – 10/10
• Standing Hip Circles – 10/10
• Seated Figure-4 Hip Stretch – 30s/30s
1 Set

Block 2 – Core / Activation
• Pallof Press Rotation – 10/10
• Banded Crab Walks – 10/10
2 Sets

Block 3 – Squat + Row
• TRX Squat – 10
• Standing Staggered Stance Cable Row (Supinated) – 10/10
1:00 rest — 3 Sets

Block 4 – Pull + Knee Extension + Calves
• Standing Staggered Stance Cable Row (pronated) – 10
• Seated SL Knee Extension w/ 3s ISO Hold – 10/10
• Calf Raises – 20
1:00 rest — 3 Sets

Gunshow Finisher

🟦Upper
5 Minute Warm up Treadmill

Block 1 - Mobility

TRX Pec Stretch x20s
Band Lat Stretch
Band flossing x20s

Block 2 -
Standing Cable Pull down x10/10
Seated DB Shoulder Press x10
Sets: 3

Block 3 -
DB Lateral Raise x10
DB Bicep Curl x10/10
Sets: 3

Block 4 -
DB Incline Press x10
DB Front Raise x10
Sets: 2

Block 5 -
Standing Cable Pronated Row x10/10
DB Hammer Curl x10/10
Sets: 2


⬛ CARDIO & CORE


Block 1 – Warm-Up
• 10 Minutes Steady State Treadmill

Block 2 – Mobility Prep
• Shoulder CARs – 10/10
• Hip CARs – 10/10
• Hip Circles – 10/10
1 Set

Block 3 – 2 Sets
• 5 minutes Treadmill
• 20 BB Plank Shoulder Taps
• 20 Good Mornings

Block 4 - 2 Sets
• 5 minutes Treamdill
• DB Farmer’s March x15/15
• Cable Pallof Rotations – 10/10

PROGRESS TRACKING

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

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Incline Press 10 LB 3x10
Week 2 Cable Chest Press 2,2.5,3
Week 3 DB Incline Chest 8,10 LB
Week 4 DB Incline Press 8,10 1x10,2x10,
Cable Chest Press 2,2.5 2x10,1x10
Week 5 DB SH Press 10,12,12 3x10
DB Lat Raise 5,5,5 3x10/10
DB incline Press 8,10,12 1x10,1x10,1x10

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Cable Split Row 3,3.5,4 1x12,1x10,1x10
Week 2 Pro Cable Row SA 2.5,3 1x12,2x10
Week 3 Sup Cable Row 3,3.5,4 1x12,1x10,1x10
Week 4 Pro Cable Row 2.5,3 1x12,2x10
DB Bicep Curl 10 2x10
DB Hammer Curl 10 2x10
Cable Row Neutral 3,3.5 2x10,1x10
Rope Pull Down 4 3x10
Bicep Curl 10 3x10

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 RDL 8, 12 2x10,1x10
Week 2 DB RDL 8,10,12 1x10,1x10,1x10
Week 3 DB RDL 10,12,15 1x10,1x10,1x10
Week 4

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1
Week 2
Week 3
Week 4