Kathy Bensmiller

🟩 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 x15
Banded Clamshells x10/10 (3 Sec Hold)
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB RDL x10
Glute Bridge March x10/10
1:00 rest – 3 Sets

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

Block 5 – Accessory / Stability Work
BB Push-Up x10
Cable Paloff Rotation x10
2 Sets

Anaerobic Push Finisher

🟥 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
Banded Deadbugs x10/10
Banded Clamshells x10/10
2 Sets

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

Block 4 –
Cable Row (Pronated) x10/10
DB Rack Assisted Split Squat x10
DB Elbow Supported Row (Neutral) x10/10
1:00s rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

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

Block 2 – Core + Glute Activation
Banded 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
Banded Staggered SL RDL x10/10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Overhead Press)
DB Seated Shoulder Press x10
DB Glute Bridge x10
1:00 rest – 3 Sets

Block 5 –
SA Cable External Rotation x10/10
Seated DB Arnold Press
30s rest – 2 Sets


PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Goblet Squat 22,26 1x12,2x10
DB Split Squat 12 2x10
Goblet Squat 26,30,30 3x10
DB Split Squat 15 3x10/10
Goblet Squat 30, 30, 35 3x10
Split Squat 15


PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB Incline Chest Press 10,12 1x10,2x10
Shoulder Press 15 3x10
DB Incline Chest Press 12,15 1x10,2x10
Arnold Press 12,15 3x10
Shoulder Press 20 3x10
DB Incline Chest Press 20 3x10
DB Icline Chest Press 20,25 2x12,1x10
PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
SA Sup Row 3 3x10/10
SA Pro Row 3,3.5 3x10/10
SA Neutral Row 3,3.5 3x10/10
SA Sup Pulldown 4,4.5,5 3x10/10
Supported Row 15,20,20 3x10/10
SA Sup Pulldown 4.5,5,5 3x10/10
SA Pro Row 3.5,4,4 3x10/10
Elbow Support Row 15,20,20 3x10/10

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
DB RDL 8,10 2x10,1x10
DB RDL 12,15,20 1x10,1x10,1x10
SL RDL 20,25,25 3x10/10
DB RDL 20,25,25 3x10

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