Donna Hoefle

🟧 DAY 2 – FULL BODY FOCUS

Block 1 – Mobility Prep
Hip Flexor stretch x25s/25s
TRX Pec Stretch x10
1 Set

Block 2 – Core + Glute Activation
Deadbugs x12/12
Low Plank x20s
2 Sets

Block 3
DB Glute bridge x10
DB Shoulder Press x10
30s rest – 3 Sets

Block 4
SA Cable Chest Press x10/10
Cable Rope Face Pull x10
Low Plank x30s
30s rest – 3 Sets

Block 5 – Finisher
Anaerobic Push 20s Work / 40s Rest - (4 Rounds) - Any Machine

🟧 DAY 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
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 + Pull)
DB Hip Thrust x10
DB Flat Chest Press x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Lunge + Core)
DB Glute Bridge x10
Side Lying Band Abduction x10/10
1:00 rest – 3 Sets

Block 5 – Core Circuit
DB Plank Pull Through x10/10
Cable Paloff Rotation x10/10
Elbow Plank x25s
1:00 rest – 2 Sets


🟩 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 RDL x10
Glute Bridge March x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press Focus)
DB Incline Press x10
DB Banded Good morning (Band on rack and hips) x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Stability Work
Bench Push-Up x10
DB Glute Bridge x10
2 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
2 Sets

Block 3 – Primary Strength (Squat + Pull)
DB Front Squat x10
Cable Row (Supinated) x10
DB Rack Assisted Split Squat x10/10
1:00 rest – 3 Sets

Block 4 –
Cable Row (Pronated) x10/10
DB Farmer’s March x10/10
KB Goblet Squat x10
30s rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
BB Push Up x10
Seated Figure-4 Hip Stretch 30s/30s
Standing Hip CARS + Swings x5/5/5/5
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 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 Seated Shoulder Press x10
SA Cable External Rotation x10/10
1:00 rest – 3 Sets

Block 5 –
Side Lying Band abduction x10/10
Seated DB Arnold Press x10
30s rest – 2 Sets