Karen Murphy

🟩 HINGING AND PRESSING

Week 1 +3

Block 1 – Mobility & Prep
• Standing T Rotations x10/10
• Cat + Cow - 10
• Standing Hamstring swoops - 10/10
1 Set

Block 2 – Core & Glute Activation
• Deadbug - 10/10
• Banded Glute Bridge - 10
• Banded Clamshell x10/10
1 Set

Block 3 – Primary Strength (Hinge + Press)
• DB RDL – 10
• DB Incline Chest Press– 10/10
1 min rest × 3 Sets

Block 4 – Secondary Strength (Press + Pull)
• DB Squeeze Press - 10
• DB Glute Bridge
1 min rest × 3 Sets

Block 5 – Accessory / Core Finisher
• Incline Push-Up (bench) – 8–12
• Banded Paloff Press
2 Sets

Anarobic Push

🟥 SQUATTING AND PULLING

Week 1 +3

Block 1 – Mobility & Prep
• Prone or Supine Angels - 10
• Seated 90/90 Hip Rotation – 6/6
• Rack Assisted Deep squat hold - 30s
1 Set

Block 2 – Activation
• Deadbug – 10/10
• Banded Clamshells - 10/10
2 Sets

Block 3
• DB Goblet 10
• Cable Row (Neutral Grip) – 10
1 min rest × 3 Sets

Block 4
• DB Front Squat x10
• Feet elevated Glute Bridge - 10
1 min rest × 3 Sets

Block 5 – Gunshow
( Bicep + tricep)



🟦 THRUSTING AND OVERHEAD PRESSING

Week 1+3

Block 1 – Mobility & Prep
• TRX Chest Stretch w/ overhead Angels - 10
• Cat–Cow → Rotational Reach Under – 5/5
• Half Kneeling Hip flexor and Quad stretch - 20s/20s
1 Set

Block 2 – Glute & Core Activation
• Banded Glute Bridge w/ 5s ISO every rep - 10
• Birdogs w/ Crunch - 10/10
• Hip Thrust Warm-Up - 10
1 Set

Block 3 – Primary Strength (Thrust + Press)
• DB/ BB Hip Thrust (controlled 2s at top) – 10
• Standing DB Shoulder Press ( wide) - 10
1 min rest × 3 Sets

Block 4 – Secondary Strength (Lunge + Press)
• DB/BB B-Stance Hip Thrust – 10/10
•Alternating DB Lateral Raise - 10/10
1 min rest × 3 Sets

Block 5 – Accessory / Glute Finisher
• Frog Pumps - 20
• Side planks - 15s/ 15s
30s–1 min rest