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 Front 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

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

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


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
DB Glute Bridge 25,30 1x10,2x10
DB Hip Thrust 30,35