Harry Stevens

🟦 HINGING & PRESSING

Week 1 + 3

Block 1 – Mobility Prep
• TRX Pec Stretch + OH Angels – 10
• Standing T-Rotations – 10/10
• Seated Figure-4 Hip Stretch – 30s/30s
1 Set

Block 2 – Core / Activation
• Banded Paloff Press x10/10
• Seated Block Adductor Squeeze – 3s x10
• Foam Roller RDL Warm-Up – 10
1 Set

Block 3 – Hinge Strength
• DB RDL – 10
• DB Incline Chest Press – 10
1:00 rest — 3 Sets

Block 4 – Push / Pull
• BB Plank Shoulder Taps – 10/10
• SA Cable Chest Press
1:00 rest — 3 Sets

Block 5 – Finisher Prep
• BB Push-Ups – 10
• Crab Walk Countdown – 6 → 1
2 Sets

5 Minutes Steady State Cardio


⬜ SQUATTING & PULLING

Week 1 + 3

Block 1 – Mobility Prep
• Band / Dowel Flossing – 10
• Hip CARs + Swings – 10/10
• Seated Figure-4 Hip Stretch – 30s/30s
1 Set

Block 2 – Core / Activation
• Pallof Press – 10/10
• Seated Band Abduction ISO – 20s
2 Sets

Block 3 – Squat + Row
• Squat Variation – 10
• SA DB Row (bench-supported) – 10/10
1:00 rest — 3 Sets

Block 4 – Pull
• Cable Row (Supinated) – 10
• DB Farmer’s March – 10/10
• Rope Face pulls x10
30s rest — 3 Sets

Gunshow Finisher

Day 3 - Full Body + Cardio

Mobility -
Seated Figure 4 Hip Stretch x30s/ 30s
Seated Hamstring stretch x30s/ 30s
TRX Pec Stretch w/ Overhead x10

Block 2 – Core + Glute Activation
Paloff Press 10/10
Seated Band Abductions x10/10
Block Adductor Squeeze x10 (3 sec hold)
1 Sets

Block 3 -
DB Roller RDL x10
Incline DB Chest Fly x10/10
TRX Squat x10
Sets: 3

Block 4 -
SA Staggered Stance Cable Pronated Row x10/10
Banded Paloff Rotation x10/10
Sets: 3

Block 5 -
Staggered stance cable pulldown x10/10
DB Bicep Curl x10/10
Sets: 2

Finisher -
Steady State Cardio 5 Minutes