Julie Mcmahon

🟩 HINGING AND PRESSING
Week 2 + 4

Block 1 – Mobility Prep
TRX Pec Stretch w/ OH Angels x10
Lying Knee-to-Chest Stretch – 10 Breaths Each Side
Half-Kneeling T-Rotations x10/10
1 Set

Block 2 – Core + Glute Activation
Bird Dogs w/ Crunch x10/10
Banded Glute Bridge + Clamshells x10/10/10
1 Set

Block 3 – Primary Strength (Hinge + Press)
DB RDL x10
DB Incline Chest Press x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Unilateral Focus)
Cable Chest Press x10
DB SL RDL x10/10
1:00 rest – 3 Sets

Block 5 – Accessory / Stability Work
DB Glute Bridge with Band
DB Pec Flys x10
1:00 rest – 2 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 2 + 4

Block 1 – Mobility Prep
Hip 90/90s x6/6
Half Kneeling Quad Stretch x30s/30s
Rack-Supported Deep Squat Hold 40s–1min
1 Set

Block 2 – Primary Strength (Squat + Row)
DB Front Squat
DB Chest-Supported Rows x10
DB Calf Raises x10
1:00 rest – 3 Sets

Block 3 – Secondary Strength (Posterior + Lateral Chain)
Goblet Squat x10
SA Cable Row Pronated x10/10
Banded Crab Walks x10/10
1:00 rest – 3 Sets

Block 4 – Accessory / Stability Holds
Wall Sit ISO Hold – Max Time
Cable Pulldown x10/10
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 2 + 4

Block 1 – Mobility Prep
Standing Shoulder CARS x10/10
Standing Hip CARS + Circles x10/10
TRX Reverse Lunge x10/10
1 Set

Block 2 – Core + Glute Activation
Plank Shoulder Taps x10/10
Banded Glute Bridge x10 + Glute March x10/10
Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust Focus)
Hip Thrust x10 (Last Rep 15s ISO Hold)
Plank Complex (Side–Front–Side) 20s Each
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Lunge + Shoulder)
TRX or DB Reverse Lunge x10/10
DB Forward + Lateral Raise x8/8
1:00 rest – 3 Sets

Block 5 – Accessory / Posterior Chain Work
Banded RDL / Good Morning (Band Around Hips + Rack) x20
TRX Row (Pronated Grip) x10
1:00 rest – 3 Sets

🟦 UPPER — HORIZONTAL FOCUS

Week 1 + 3

Block 1 – Mobility + Activation
• TRX Pec Stretch + Angels – 10
• Cat + Cow – 10
• Band Flossing – 10
1 Set

Block 2 – Horizontal Press + Scap Stability
• DB Squeeze Press – 10
• Reverse Fly Cable - 10
1:00 rest × 3

Block 3 – Row + Chest Fly
• Chest-Supported DB Rows – 10
• DB Chest Fly – 10/10
1:00 rest × 2 Sets

Block 4 –
• DB Incline Press – 10
• Rope Face Pulls – 10
30s rest × 2 Sets

Block 5 – Arms
• DB Hammer Curl – x10
• SA Cable OH Triceps Extension – 10/10
1:00 rest × 3 Sets

🟦 UPPER — VERTICAL FOCUS

Week 1 + 3

Block 1 – Mobility + Scap Prep
• Band Flossing – 10
• Banded Lat Stretch – 20s/20s
• Half-Kneeling T-Spine Rotations – 10/10
1 Set

Block 2 – Vertical Pull
• Cable Pull Down
•DB Shoulder x10
1:00 rest × 3 Sets

Block 3 –
• DB Bent-Over Row – 10/10
• DB Bicep Curl x10/10
1:00 rest × 3 Sets

Block 4 –
• Rope Triceps Extension x10
• DB Lateral Raise x10
1:00 rest × 2 Sets

Block 5 – Conditioning + Core
• AirBike Moderate Intensity– 1:00
• Plank – 1:00
1:00 rest × 2 Sets

PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 SL Step Ups 15,15,15 3x10/10
Week 2 Goblet Squat 22,25,25 3x10 use DB for hands
Week 3 Goblet Squat 30 3x10
Week 4 SL Reverse Lunge 15/ Body weight 3x10/10 focus on form
DB Front Squat 12,15, 1x12,1x10
DB Goblet Squat 30, 35 LB 1x12,2x10
DB Reverse Lunge 10 3x10/10

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Chest Press 10 LB 3 x 10
Week 2 Shoulder Press 20 LB 3 x 9
Week 3 DB Push Press 8,8, 8 3x10
Week 4 SA Incline Chest 20, 25 LB 1x12,2x10
Week DB Fly 10, 20 LB 2x15, 1x13
DB Squeeze Press 10,15 1x12,2x10
Cable Pec Fly 3.5,4.5 1x10,2x10
DB Incline Press 20 3x10
SA OH Triceps Extension 3.5 2x10
Incline Chest Press 20,25 1x12,2x8
DB Fly 15,20 1x10,2x10
Cable Chest Press
DB Shoulder Press 20 3x10
Incline Chest Press 25,25,30 3x10

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Chest Supported Row 10 LB 3x10
Week 2 SA Chest Supported Row 25,25,25 3x10
Week 3 Bent Over Row 20, 20,20 3x10
Week 4 SA Cabel Row Kneeling 7 3 x10
DB Chest Supported Row 25,25,25 3x10
DB Chest Supported Row 30,20,20 3x10
DB Chest Supported Row 25, 25,25 3x15
SA Cable Row 5,5,5 3x10/10
DB Chest Support Row 25, 30,30 3x10
SA Cable Row 6,6,6 3x10/10
Straddle Stance DB Row 20 3x10
DB Chest Supported Row 30,35 LB 1x10,2x10
Cable Pronated Row 4,5,5.5 1x12,1x10,1x10
Cable Pulldown 5,6,7 1x12,1x10,1x10
Reverse Fly Cable 1.5,2.5 1x12,2x8
Db Chest Supported Row 20,25 2x10,1x10
Rope Face Pull 4.5,5, 1x10,2x10
DB Hammer Curl 12 2x10
Cable Pulldown 5.5,6,7 1x12,1x10,1x10
DB Elbow Supported Row 25,30 1x10,
Cable Pro Row 4,5,5 3x10/10

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB RDL 20 LB 2x10
Week 2 DB RDL 30, 35 LB 1x10, 2x10
Week 3 SL RDL 30 LB 3 x10
Week 4 DB RDL 35 3x10
DB RDL 35
SL RDL 25,30.35 3x10/10

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Glute Bridge 20 LB 2x10
Week 2 DB Split Squat 10,10,10 3x10
Week 3 DB Hip Thrust 30 3x10
Week 4 DB Hip Thrust 35 3x10
DB Hip Thrust 30,35,35 3x10

Hammer Curl 20x5 10x10
19x10
Hammer Curl 20x6
20x10
20x5
Week 1 Lateral/Front Raises 8 3x8/8
Week 2 Lat/Front Raises 8 3x8/8

Wall Sit 1 min x 3

BB Assist Pull ups 3x5