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 Squat 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
KB Goblet Squat 18,22 1x10,2x10
DB Front squat 20,25 1x10,2x10

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
Shoulder Press 15
SA Chest Press 3.5,4,4
Incline Chest Press 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
DB Elbow Supp Row 15,20 2x10,1x10
DB Elbow supp row 20,25,3 1x12,1x10,1x8


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
DB RDL 20,25,30 1x12,1x12,1x10
SL RDL 25,30,30 3x10/10
DB RDL 25,30,30 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
DB Hip Thrust 25,25,30