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
SA Cable Lat prayer 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

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

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

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