Kate Kennedy

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
TRX Pec Stretch w/ OH Angels x10
Standing Hamstring Swoops x10/10
Foam Roller T-Rotation w/ Windmill x6/6
1 Set

Block 2 – Core + Glute Activation
Banded Deadbugs (Booty Band) x10/10
Banded Glute Bridge x20
RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB RDL x10
Flat Chest Press x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press Focus)
DB Incline Chest Press x10
DB Glute Bridge x10
1:00 rest – 3 Sets

Block 5 – Accessory / Stability Work
Bench Push-Up (3 sec Down)x10
Low Plank x30s
2 Sets

5 Minute Steady State Cardio

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Scarecrows + Angels x10/10
Hip CARS + Swings x10/10
Rack Supported Deep Squat x10
1 Set

Block 2 – Core + Glute Activation
Deadbugs w/ Band x10/10
Banded Clamshells x10/10
2 Sets

Block 3 – Primary Strength (Squat + Pull)
DB Front Squat x10
Cable Row (Supinated) x10
Rack Assisted Split Squat
1:00 rest – 3 Sets

Block 4 –
DB Chest Supported Row x10
DB Goblet Squat x10
Cable Row Pronated x10/10
30s rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Shoulder Cars x10/10
Seated Figure-4 Hip Stretch 30s/30s
Standing Hip CARS + Swings x5/5/5/5
1 Set

Block 2 – Core + Glute Activation
Deadbugs x10/10
Banded Clamshells x10/10
Hip Thrust Warm-Up x10
1 Set

Block 3 – Primary Strength (Thrust Focus)
DB Hip Thrust (3s ISO each rep) x10
Seated DB Shoulder Press x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Overhead Press)
Banded Staggered SL RDL x10/10
Half Kneeling Arnold Press x10/10
1:00 rest – 3 Sets

Block 5 –
DB Glute Bridge x10
DB Lateral Raise x10/10
30s rest – 2 Sets

5 Minute Steady State Cardio

PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB Front Squat 12,15.15 3x10
DB Split Squat 12,15,15 3x10/10 *no rack assist, one DB
Goblet Squat 20,25 3x10
DB Front Squat 15 3x10
Goblet Squat 22,26,30 3x10
Goblet Squat 25,30 1x10,2x10
DB Front Squat 15,15,20 3x10
DB Front squat 20 3x10

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB Chest Press 10,12
DB Shoulder Press 12 3x10
DB Shoulder Press 12,15 2x10,1x10
Incline Chest press 12,15 2x10,1x10
DB Shoulder Press 15 3x10
Incline Chest Press 15,15,20 2x15, 1x11
DB Flat Chest Press 15 3x10



PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Cable row PRO 2.5,3,3 3x10/10
Cable row SUP 2.5,3,3.5 3x10/10
Cable Row sup 4,4.5 2x10,1x10

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB RDL 10,12,15 1x12,1x10,1x10
SL DB RDL 15,20 1x10,2x10
DB RDL 25,20 1x10,2x10
SL DB RDL 20 3x10/10
SL DB RDL 20,25,30 3x10/10
DB RDL 25,30,30 3x10/10

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB Glute Bridge 15,20 1x10,2x10
DB Hip Thrust 20,25 1x10,2x10
DB Glute Bridge 20,25 1x10,2x10
DB Hip Thrust 20,25,30 1x10,1x10,1x10
DB Glute Bridge 20,25,30 1x10,1x10,1x10
DB Glute Bridge 35 3x10 **With Band