Dawn Douglas

🟩 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
Banded Deadbugs (Booty Band) x10/10
Banded Glute Bridge x20
Dowel RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB or BB RDL x10
Glute Bridge March x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press Focus)
DB Squeeze Press x10
SA Cable Chest Press x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Stability Work
BB Push-Up x10
DB Glute Bridge x10
2–3 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 w/ Band Pull-Apart x5/5
Banded Clamshells x10/10
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
DB or BB Front Squat x10
Cable Row (pronated) x10/10
Alternating Reverse Lunge x10/10
1:00 rest – 3 Sets

Block 4 – Conditioning / Flow Circuit
Cable Pull Down (Supinated) x10/10
DB Farmer’s March x10/10
DB Goblet Squat x10
30s rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
BB Scap Pushups x10
Seated Figure-4 Hip Stretch 30s/30s
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
Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust Focus)
DB or BB Hip Thrust (3s ISO each rep) x10
Banded Staggered SL RDL x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Overhead Press)
DB Shoulder Press x10
SA Band External Rotation x10/10
DB Front Raises x10
1:00 rest – 3 Sets

Block 5 – Accessory / Conditioning Circuit
Alternating Lateral Lunge 30s
Face pulls Rope (Inverted Option) 30s
Banded Plank Shoulder Walkouts 30s
30s rest – 3 Sets
PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Front Squat 10, 20,20 LB 3x10
Week 2 DB Goblet Squat 15 LB 3x10
Week 3 DB Front Squat 12,LB 3x10
Week 4 DB Front Squat 20 3x10
DB Goblet Squat 12,20 3x10

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

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Sup Cable Row 4,5,5.5
Week 2 Pronated Cable Row 3,4,4.5
Week 3 Sup Cable Row 3,4,4 3x10/10
Week 4

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 SL Goblet RDL 12,12, 12 LB 3x10 heel elevated on plate
Week 2 DB RDL 10,10,20 LB 3x10
Week 3 SL RDL 10, 20 LB 1x12, 2x10
Week 4 DB RDL 15,20,20 3x10
DB RDL 15,20 LB 1x12,2x10

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Banded DB Hip Thrust 18,18, 18
Week 2 DB Hip Thrust 20, 25 2x10, 1x8
Week 3 DB Hip Thrust 25,
Week 4 DB Glute Bridge 20 LB 3x10

DB Farmers March 20lbs 3 x 30 sec
DB Farmers March 25 LBS 10/10

GUN SHOW
15 LB Hammer curls x10
12 LB SA BICEP CURLS x10/10
15 LBS TRICEP DIPS x 10