Liane Ranger

🟩 HINGING AND PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Foam Roller T-Rotation w/ Windmill x10/10
Cat + Cow x10
Half-Kneeling Quad + Hip Flexor Stretch 30s/30s
1 Set

Block 2 – Core + Glute Activation
Swiss Ball Deadbugs x10/10
Banded Glute Bridges (3 s ISO each rep) x10
Banded Clamshells x10/10
Dowel RDL Warm-Up x10
1 Set

Block 3 – Primary Strength (Hinge Focus)
DB RDL x10
Low Plank (Weighted Option) 30–40 s
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Press + Glute)
DB Incline Chest Press (Wide Grip) x10
DB Glute Bridge x12
DB Front Raise x10
1:00 rest – 3 Sets

Block 5 – Accessory / Posterior Chain Work
DB Chest Flys x10
DB Lateral Raise x10
1:00 rest – 2 Sets

Anaerobic Push Finisher

🟥 SQUATTING AND PULLING
Week 1 + 3

Block 1 – Mobility Prep
Band Flossing + Figure 8s x10/10
Hip CARS + Hip Swings x5/5
Deep Squat Hold (Rack Assisted) 40 s – 1 min
1 Set

Block 2 – Core + Glute Activation
Band Paloff Press x10/10
Glute Bridge ISO Hold 40 s – 1 min
1–2 Sets

Block 3 – Primary Strength (Squat + Pull)
Heel elevated DB Goblet Squat x10
Cable Row (Supinated) x10
Glute Bridge ISO Hold 40 s – 1 min
1:00 rest – 3 Sets

Block 4 – Secondary Strength
DB Heel Elevated Front Squat x10
Cable Face Pull x10
1:00 rest – 3 Sets

Block 5 – Finisher
Gunshow

🟦 THRUSTING AND OVERHEAD PRESSING
Week 1 + 3

Block 1 – Mobility Prep
Seated Figure-4 Hip Stretch 30 s / 30 s
Banded Clams x10/10
Hip Thrust Warm-Up x10
1 Set

Block 2 – Primary Strength (Thrust Focus)
DB Hip Thrust x10/10
Standing Single-Leg Band Abduction x10/10
1:00 rest – 3 Sets

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

Block 4 – Accessory / Posterior Chain + Core
Banded Good Morning (Band on Hips + Rack) x12
Low Plank (Bench-Supported Option) 30 s
1:00 rest – 2 Sets

PROGRESS TRACKING

SQUAT (Primary Lower Body)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Goblet Squat 10 3x10
Week 2 Front Squat 8 3x10
Week 3
Week 4

PUSH (Horizontal / Vertical Pressing)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Incline 10 3x10
Week 2 DB Fly 8 2x10
Week 3 DB Front Raise 8 3x8
Week 4 DB Lateral Raise 8 2x8
DB Shoulder press 8,10,12 1x12,1x10,1x8
Incline Chest Press 8,10,12 1x12,1x10,1x10
Cable Pec Fly 2, 2.5 1x12,2x10
DB Flat Press 10,12 1x10,2x10
overhead Rope Triceps Extension 3,4 1x10,1x10

PULL (Row / Pull-Down / Pull-Up)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 Cable Pulldown 4.5 3x10
Week 2 Rope Face Pull 4 3x10
Week 3 DB Chest Supp Row 12 3x10
Week 4 Cable Neutral Row 3.5,4 2x10,1x10
DB Hammer Curl 8,10,12 1x10,1x10,1x10

HINGE (Deadlift Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB RDL 10,12,15
Week 2
Week 3
Week 4

THRUST (Glute Bridge / Hip Thrust Pattern)
Week Exercise Variation Weight (lbs/kg) Sets × Reps RPE / Intensity Notes
Week 1 DB Glute Bridge 12,15 1x10,2x10
Week 2 DB Hip Thrust 15,20 1x10,2x10
Week 3 DB Glute Bridge 15, 20 1x10,1x10
Week 4