Jessie London

🟩 HINGING AND PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
Standing T-Rotations x10/10
Standing Shoulder CARS x10/10
Seated Figure-4 Hip Rocks x10/10
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Banded Glute Bridge w/ 3s ISO x10
Banded Clamshell
1 Set

Block 3 – Primary Strength (Hinge + Press)
DB RDL x10
Staggered Single-Arm Cable Chest Press x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Pull)
DB Incline Chest Press x10
DB SL RDL x10
1:00 rest – 3 Sets

Block 5 – Accessory / Posterior Chain + Core
DB Reverse Lunge x10/10
DB Chest Fly x10
Hamstring walkouts x10
1:00 rest – 2 Sets

Anaerobic Push Finisher (Optional)

🟥 SQUATTING AND PULLING
(Week 1 + 3)

Block 1 – Mobility Prep
Scarecrows + Wall Angels x10/10
Rack Supported Deep Squat x30s
Seated Figure-4 Hip Stretch x30s / 30s
1 Set

Block 2 – Core + Glute Activation
DB Deadbugs x10/10
Banded Glute Bridge ISO 40s–1min
1 Sets

Block 3 – Primary Strength (Squat + Row)
Goblet Squat x10
Cable SA Pulldown Supinated x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Stability + Lower Body
DB Chest Supported Row x10
DB Front Squat x10
1:00 rest – 3 Sets

Block 5 –
DB Elbow Supported Row x10
Bulgarian Split Squat x10/10
Calf Raises x20
Sets: 2

Finisher Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
(Week 1 + 3)

Block 1 – Mobility Prep
TRX Pec Stretch w/ Overhead Angels x10
BB Pushups x10
Seated Figure 4 Hip Stretch x30s/30s
1 Set

Block 2 – Core + Glute Activation
Deadbug Banded
Banded Clamshells (3s ISO + 10 Reps Each Side)
Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust + Pull)
DB Hip Thrust x10
Seated DB Shoulder Press x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength
DB SL Glute Bridge x10/10
Single Arm Half Kneeling Arnold Press x10/10
1:00 rest – 3 Sets

Block 5 –
DB Lateral Raises x10
Side Lying Band Abduction x10/10
1:00 rest – 2 Sets
PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Goblet Squat 10 LBs 3 x 10
Week 2 DB Front Squat 10, 20 LB 2x10, 1x8
Week 3 DB Goblet Squat 13,18,22 LB 3x10
Week 4 DB front Squat 12 LB 3x10
Week 5 Goblet Squat 22, 22,26 3x10
DB Front Squat 12,15 LBS 1x10,2x10

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Cable Chest Press 2,2
Week 2 SA Shoulder Press 10, 10,10 3x10
Week 3 SA SH Press 20x5 10x5,10,10 3x10
Week 4 DB Chest Press 15,15,15 3x10
Week SA Shoulder Press 12,15 2x12, 1x8
SA Cable Chest Press 3 3x10
DB Chest Press Narrow 15 3x10
DB Seated Shoulder press 12,15 LB 1x12,2x10
DB lateral Raises 8,10 LB 1x12,2x10
DB Front Raises 10 LB 2x8
DB Incline Press 12,15 LB 2x10,1x8
Cable Chest Press 2.5,3.5,4 1x12,1x10,1x8
DB Lat Raise 10 3x10
Shoulder Press 15 3x10
DB Front Raise 10 3x10
Sh Press 12 3x10
DB Front Raise 8 3x10
Seated DB Shoulder Press 12,15 1x12, 2x10
DB Lateral Raises 8,10 1x10,2x10
DB Front Raises 10,12 1x10,1x8
SA Cable Chest Press 4,4.5,4.5 3x10/10


PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Lat Prayer band pulldown 3,4, 4 3x10
Week 2 High Cable Row 3, 4 2x12, 1x10
Week 3 Lat Prayer pulldown 3,3,3 3x10
Week 4 SA Cable Lat Prayer 3,4 1x10, 2
Week SA Cable Row Sup 3,4,5 1x12, 1x12,1x12
Cab Row 3,4 1x12,2x10
SA Cable Pulldown Sup 4,4.5, 5 3x10/10
DB Pronated Row 12 LB 3x10
SA Cable Pulldown Sup 4,5,5 3x10/10
SA Pronated Row Cable 4.5,5 2x10,1x10
Elbow Supp DB Row 20,25 1x10,1x10

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB RDL 10, 20, 20 3x10
Week 2 DB RDL 15, 20,20 3x10
Week 3 DB RDL 20, 20,25 3x10
Week 4 DB RDL 20, 25, 25 3x10
DB RDL 20,25,25 1x10,1x10,1x10
SL DB RDL 20,25,30 1x10,1x10,1x8
DB RDL 20,25 1x12,2x10,
SL RDL 25,25,30 3x10/10

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Hip Thrust 20, 20, 20 3x10
Week 2 DB Hip Thrust w/band 25,25,25 3x10
Week 3 DB Hip Thrust 20,25,30 1x12, 1x12, 1x12
Week 4 DB SL Glute Bridge 20, 25 1x10,10
DB Glute Bridge 20,25,30 LB 1x15,1x12,1x10
DB Hip Thrust 25,30,35 LB 1x12,1x10,1x10
DB SL Glute Bridge 25, 30 LB 1x10,2x10
DB Hip Thrust 25, 30, 30 3x10
DB SL Glute Bridge 25,30,30 3x10/10
DB Hip Thrust 25,30,35 1x12,1x10,1x10
SB SL Glute Bridge 25,30 1x10,2x10

Cable External Rotations 1.5,1.5,2 3x10/10