Janie Kittler

🟩 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
Foam Roller 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 Squeeze Press x10
Side Lying Band Abduction x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Stability Work
DB Glute Bridge x10
Dumbbell Incline Chest Press
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
Banded Deadbugs x10/10
Banded Clamshells x10/10
Band Paloff Press x10/10
1 Sets

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

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

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
BB Scap Push Ups x10
Seated Figure-4 Hip Stretch 30s/30s
Standing Hip CARS + Swings x5/5/5/5
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs x10/10
Banded Clamshells x10/10
Banded 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 –
DB Glute Bridge x10
DB Front Raises x10/10
30s rest – 2 Sets


PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB Front Squat 10
DB Goblet Squat 12
KB Goblet Squat 13,18 1x10,2x10
DB Front Squat 12 3x10
DB Front Squat 10,12,12 3x10
DB Goblet Squat 18 3x10
DB Split Squat 12 3x10/10
DB Front squat 10,12 1x10,2x10
KB Gob Squat 18,22,22 3x10


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

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
SA Cable Lat Prayer 2 3x10
SA Cable Sup Row 3.5 3x10
SA Pronated Cable Row 3 3x10
SA Cable Row SUP 3.5 3x10
SA Cable Lat Prayer 2.5 3x10/10

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB RDL 8 3x10
DB SL RDL 15 3x10
DB SL RDL 20 3x10/10
DB RDL 20 3x10
DB RDL 20 3x10
DB RDL 20,25,25 3x10

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB Glute Bridge 15 3x10
DB Glute Bridge 20,25 1x10,1x10
DB Hip Thrust 15, 20 2x10,1x10
DB Hip Thrust 20,25,25 3x10
DB Glute Bridge 25 3x10
DB Glute Bridge 25,30,30 3x10
DB Glute Bridge March 30 3x10
DB Glute Bridge 30 2x10