Jenny Griffith
🟦 Anterior
Mobility -
Band Flossing x25s
Standing T-Spine Rotations x10/10
Hip flexor Stretch x25s/25s
Block 1 -
DB Incline Chest Press
Heel Elevated Front Squat
Sets:3 Reps:8-10
Block2 -
DB Chest Fly
DB Split Squat
Sets:3 Reps:8-10
Block 3 -
Seated DB Shoulder Press
DB Bicep Curl
Sets:2 Reps: 8-10
Block 4 -
DB Flat Chest Press
Bulgarian Split Squat Bodyweight
Sets: 2 Reps: 6-8
Block 5 -
DB Hammer Curl
DB Plank Pull Throughs x10/10
Side Plank x30s/30s
Sets: 2
🟩 LEGS
Mobility/Glute Activation -
Figure-4 Hip Stretch x30s/30s
Half-Kneeling Quad Stretch x25s/25s
Banded Glute Bridge x15
Banded Clamshell x10/10
Rack Supported Deep Squat x40s
Block 1 -
DB Front Squat - 3s Eccentric
DB Banded Glute Bridge
Sets: 3 Reps 8-12
Block 2 -
Heel Elevated Goblet Squat
DB SL Hip Thrust
Set:3 Reps: 8-10
Block 3 -
DB SL Glute bridge
Romanian Deadlift SL (RDL) 2-3s Eccentric
Set: 2 Reps: 8-10
Block 4 -
Plate Elevated Calf Raises x15
Bodyweight Squats x15
Sets: 2
🟥Posterior
Mobility -
Band Flossing x20s
Banded Lat Stretch x20s
TRX Pec Stretch x10
Block 1 -
Single arm Kneeling Cable Pulldown
DB Hip thrust
Sets: 3 Reps: 6-10
Block 2 -
DB Glute Bridge
DB Chest Supported Row
Sets: 3 Reps: 6-10
Block 3 -
Cable Lat Prayer (Rope)
DB RDL
Sets: 3 Reps: 6-10
Block 4 -
Elbow Supported DB Row
Half Kneeling Pronated Cable Row
Sets: 2 Reps: 6-10
Block 5 - Core/Triceps
Rope Triceps Extension x10
DB Deadbug x8/8
Low Plank x45s
Sets: 2
Next 2 days are only for when she comes in more than 3 days a week
🟥Full Body
Warm Up
DB Deadbugs x10/10
Banded Clamshell x10/10
Barbell pushups
1 Set
Block 1 – Mobility Prep
TRX Pec Stretch x10
Seated Figure 4 Stretch x30s/30s
Half-Kneeling T-Rotations x10/10
1 Set
Block 1 -
Incline Chest Press x10
DB Elbow Supported row x10
Sets 2
Block 2
Seated DB Shoulder Press x10
DB Lateral Raises x10
Sets:2
Block 3 -
DB Chest Fly x10
DB Bicep Curl x10
sets 2
🟩 Upper Body
Block 1 – Mobility Prep
TRX Pec Stretch x10
Seated Figure 4 Stretch x30s/30s
Half-Kneeling T-Rotations x10/10
1 Set
Block 2 –
DB Deadbugs x10/10
Banded Clamshell x10/10
1 Set
Block 3 –
Incline Chest Press x10
DB Glute Bridge x10
30s rest – 3 Sets
Block 4 –
DB SL RDL x10
Neutral Grip Cable Row x10/10
30s rest – 3 Sets
Block 5 –
Seated DB Shoulder Press x10
Heel Elevated DB Goblet Squat x10
DB Bicep Curls x10
30s rest – 2 Sets
Anaerobic Push Finisher
PROGRESS TRACKING
SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Goblet Squat 10 LB 3 x 10
Week 2 Split Squat 10,10,10 3x10/10
Week 3 Goblet Squat 20 3x10
Week 4 SL Split Squat 15 3x10/10
Goblet Squat 25 3x10
Front Squat 15 3x10
DB Front Squat 15 3x10
Week 5 Goblet Squat 25 3x10
SL Split Squat 15 3x10/10
Goblet Squat 20,25,25 3x10
SL Split Squat 15
DB Front Squat 15,15,20 3x10
PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 SA SH Press 10,13,13 3x10
Week 2 SA SH Press 12,12,15 3x10/10
Week 3 DB Chest Press 10,12,15 LB 1x12, 1x12,1x12
Week 4 SA Shoulder Press 12,15 LB 1x12,1x8
DB Lateral Raise 8 LB 1x12,2x10
DB Chest Press 15,20,20 1x10, 2x8
DB SH Press 15 8x3
Chest Fly 10 3x10
DB Front Raise 8 3x10
DB Incline Press 10,12,15 1x12,1x10,1x10
SA Cable Chest Press 2.5,3.5 1x12,1x10
DB Chest Fly 12,15 LB 1x10,1x10
Rope Triceps Extension 3,4,5 1x12
Overhead Rope Triceps Extension 3,3.5,4 1x12,1x10,1x10
Seated Shoulder Press 12, LB 1x12,1x10
Cable Lateral Raise 1.5 2x10
Cable Upright Rows 2,2.5 1x12,1x10
Single arm Triceps Extension 2,2.5 1x10,1x8
DB Front Raises 8,10 LB 1x10,1x8
Incline DB Press 12,15 2x10,1x10
Cable Chest Press 2.5,3 1x12,2x10
DB Fly 8,10 1x10,1x12
Flat DB Press 12,15 1x10,1x10
Incline Chest Press 15,20 2x10,1x10
Cable Chest Press 2.5,3.5 1x10,1x10
DB chest fly 10 2x10
DB Flat press 15,20 1x10,1x7
Elbow Supp Row 20 2x10
Seated dB Shoulder Press 15,20 1x10,1x10
Incline chest press 20,25 2x10,1x6
DB Bicep Curl 15 3x8/8
Overhead Tri Extension 4,4,4.5 3x10
DB Shoulder Press 15,20 2x10
Cable Lateral Raise 1.5 2x10/10
DB Lateral Raise 8, 10 2x10
Incline Chest Press 15,20,20 1x10, 2x8
Cable Chest Press 3.5,4,4.5 3x10
DB Chest Fly 10,12 3x10
DB Flat Chest Press 20,25 1x10,1x10
DB Shoulder Press 15,20 2x10
DB Incline Chest Press 15,20,20 3x10
SA Cable Chest Press 4 3x10/10
DB Chest fly 12,15 2x10
Incline Chest Press 25 3x8
SA Cable Chest Press 4,4.5,4.5 3x10/10
DB Chest Fly 15 2x10
DB Shoulder Press 20,25 1x10, 1x5
PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Cable SA Row 3 3 x10
Week 2 SA Lat Prayer 2 3x10
Week 3 SA Lat Prater 3,3,3, 3x10/10
Week 4 SA Cable Pull Down 3,4 2x12,1x12
SA Lat Prayer 3 3x10/10
Chest Support Row 15,20,20 3x10/10
Cable Pulldown 3,3.5,4 1x12,1x10,1x10
DB Chest Supported Row 12,15, 1x12, 1x10
Cable Rope Lat Prayer 4.5,5.5 1x10,1x10
DB Bicep Curl 8,10,12 LB 1x12,1x12,1x10
DB Hammer Curl 10,12,15 LB 1x10,1x10,1x10
Cable Curl 2.5,3
DB Chest Supported Row 12,15 2x10,1x1
Cable Pull Down 3,4, 1x12,2x10
Rope Lat Prayer 4,5
Cable Pulldown 3.5,4.5,5 1x10,1x10
DB Chest Supported Row 15,20 2x10,1x10
Rope Lat Prayer 5,5.5 1x10,1x10
DB Elbow Supported Row 20,25 1x10,1x10
SA Cable Pulldown 5.5,6 1x10,2x10
Tricep Pulldown 5,5.5,6 3x10
DB Chest Suppored Row 15,20,20 3x10
Rope Lat Prayer 5,6 2x10
DB Chest Support Row 15,20 2x10
DB Bicep Curl 12, 15 2x10
DB Elbow Supp Row 25 2x10
Bicep Cable Curl 3,3.5 2x10
SA Cable Pulldown 5,5.5,6 3x10/10
DB Chest Support Row 15,20,20 3x10
Rope Lat Prayer 5,6 2x10
SA Bench Support Row 20,25 2x10/10
SA Bench Support Row 20,25 2x10/10
Rope Lat Prayer 5,6 2x10
DB Bicep Curl 15 3x10/10
Rope Tricep Extension 5.5,6,6.5 3x10
DB Hammer Curl 15,20,20 3x10
Overhead Rope Extension 3.5,4,4 3x10
SA Triceps Extension 3 3x10/10
HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB RDL 10,10,20 3x10
Week 2 DB RDL 20,25 1x12, 2x10
Week 3 DB RDL 20,25
Week 4 DB Reverse Lunge 10,12
DB RDL 20 3x10
DB RDL 20,25,30 1x10,1x10,1x6
THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Hip Thrust 10,20,20 3x10
Week 2 Hip Thrust 20,20,20 3x10
Week 3 DB GB 20LB 3x12
Week 4 DB Glute Bridge 20,25 1x12,2x10
Reverse Lunge 18, 22 LB 1x10,2x10
DB SL Hip Thrust 18,22 LB 2x10
Hip Thrust 25,30,30 3x10
DB Hip Thrust 25,30 3x10
DB Glute Bridge 25,30 3x10
DB SL Glute Bridge 15,20 3x10/10
DB Glute Bridge 30 3x10
DB Hip Thrust 35 3x10 *With Band