Lee Rogers

🟦 HINGING & PRESSING

Week 1 + 3

Block 1 – Mobility Prep
• TRX Pec Stretch + OH Angels – 10
• Standing T-Rotations – 10/10
• Seated Figure-4 Hip Stretch – 30s/30s
1 Set

Block 2 – Core / Activation
• Low Plank (bench) – 20–30s
• Seated Block Adductor Squeeze – 30s
• Dowel RDL Warm-Up – 10
1 Set

Block 3 – Hinge Strength
• DB RDL – 10
• SA Cable Chest Press x10
1:00 rest — 3 Sets

Block 4 – Push / Pull
• DB Incline Chest Press – 10
• DB SL RDL x10/10
1:00 rest — 3 Sets

Block 5 – Finisher Prep
• BB Push-Ups – 10
• Crab Walk Countdown – 6 → 1
2 Sets

Anaerobic Push


⬜ SQUATTING & PULLING

Week 1 + 3

Block 1 – Mobility Prep
• Band / Dowel Flossing – 10
• Hip CARs + Swings – 10/10
• Seated Figure-4 Hip Stretch – 30s/30s
1 Set

Block 2 – Core / Activation
• Pallof Press – 10/10
• Standing Band Abduction x10/10
2 Sets

Block 3 – Squat + Row
• DB Front SquatSquat x 10
• SA DB Row (bench-supported) – 10/10
1:00 rest — 3 Sets

Block 4 – Pull / Carry / Core
• Cable Row (Pronated) x 10
• DB Farmer’s March x 10/10
• DB Goblet Squat x10
30s rest — 3 Sets

Gunshow Finisher

🟦 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
DB Goblet Squat 20 1x10
Front Squat 10,15,15 3x10
Farmers March 20,30 2x10,1x10

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
SA Chest Press 3 3x10/10
DB Incline Chest Press 10,12,12 3x10
SA Chest Press 3,3.5,4 3x10/10
Arnold Press 12,12,15

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Note
DB Bench Supported Row 12 3x10
Cable Pronated Row 3,3.5 1x10,2x10


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

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