Jas Brar

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Cat + Cow x10
Half-Kneeling T-Rotations x10/10 (Band Option)
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs x10/10
Glute Bridge + Glute March x10/10
RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB RDL x10
DB Incline Chest Press x10
30s rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Chest Fly x10
DB Banded Good mornings Band on rack and hips x10
30s rest – 3 Sets

Block 5 – Accessory / Core + Glute Stability
BB Push-Ups x10 3 sec eccentric x10/10
Glute Bridge Hold x40s
30s rest – 2 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Hip CARS+Swings x5/5/5/5
Hip 90/90s x5/5
Hip Flexor stretch x30s/30s
1 Set

Block 2 – Primary Strength (Squat + Pull)
Goblet Squat x10
Cable Rope Lat Prayer x10/10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Split + Row)
Cable Rows (Pronated Grip) x10
DB Split Squat x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Power Work
Cable Row Neutral ISO x10/10
Front Squat x12
1:00 rest – 2 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Seated Figure-4 Hip Stretch 30s/30s
Banded Clamshells x10/10
Hip Thrust w/ 3s ISO x10
1 Set

Block 2 – Primary Strength (Thrust Focus)
DB Hip Thrust x10
Seated DB Arnold Press x10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Press + Pull)
Half-Kneeling SA DB Shoulder Press x10/10
DB Glute Bridge x10
1:00 rest – 3 Sets

Block 4 – Accessory / Glute + Core Stability
Side Lying Band Abduction x10
DB Lateral Raises x10
1:00 rest – 2 Sets

Block 5 – Finisher / Core + Hip Series
Prone Leg Lift ISO Hold 20s/20s
Banded Fire Hydrants x10/10
DB Deadbugs x10/10
1 Set



PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB Goblet Squat 13,18 2x10,1x10
DB Front Squat 10 2x10
DB Split squat Rack assisted 10 3x10
DB Goblet Squat 18,20,20 3x10
SB Split squat Rack Assisted 12 3x10/10
DB Front Squat 12 3x10/10

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Seated DB Shoulder Press 10 3x10
Half kneeling arnold press 8 3x10
DB Incline Chest press 8,10 3x10.10



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

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


THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB Hip Thrust 20 3x10
DB Glute Bridge 20 3x10